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CrossFit — January 8, 2019

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WOD

Pre Warmup
Pinch Grip Plate Carry (200m)
200m sub — walk inside 2 min

Strength+Skill
Overhead Squat (5-5-3-3-1-1-1)
beginner — 5×5 OHS or work on squat form where needed

WOD
Choose to perform A or B based on skill level — I encourage you to perform some form of MU progression if possible!
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 pullup
5 pushup
4 power snatch (95/65)
4 OHS

rx+ — 115/75
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 ring MU
4 squat snatch (155/105)

rx+ — 175/115