Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

10 cal row (increase pace each round)

10thrusters empty bar :01 pause at bottom

5 up-downs over rower

Metcon (Time)

21-15-9 (12 min cap)

thruster (95/65)

cal row

burpee over rower (or barbell if not enough rowers)

then immediately into max snatch

Snatch (22 min from clock first timer, max snatch)

you’ll have 22 min total for WOD and max snatch.

12 min cap on first part

Group Stretch (No Measure)

stretch after class