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CrossFit — December 21, 2018

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WOD

Strength+Skill
Snatch (5×3)
That means full squat — drop and reset each rep

Beginners — power snatch + ohs (or work on a progression that fits your skill level best)

WOD
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
400 m run (500m row)
5 front squat — FTG (185/125)
10 T2B

400m run = 4 reps
front squat is from the ground — they should be heavy!

scale — 135/95
rx+ — 205/135