WOD

CrossFit

Strength:

Snatch
10 ROUNDS FOR WEIGHT
Every 2min for 20min
*increasing load as you go

Power Snatch + Hang Squat Snatch + Overhead Squat

Followed By:

“Ryan’s Hope” (AKA Happy Birthday Ryan!)
5 RFT
10 Chest to Bar pullups
500m/400m/300m/200m/100m Run

RX+ – 7/5 Muscle ups

Phoenix Fit

Strenght:

5 sets
12/12 DB Single arm OH Lunge
Rest 2:00 between sets

Conditioning:

EMOM 8
10 Box Jumps

Followed By:
5 Rounds
Each round is:
:90 Wallball
Rest :30
:90 DB Burpee Deadlift
Rest :30