WOD

Monday October 8, 2018


CrossFit

Strength:

Snatch
Every 2:00 for 12 Minutes
3 Reps @ 80% – 85%

Followed by:

Deadlifts 275/185
10 down to 1
30 Double Unders after each set of deadlifts.

RX+: 315/205, 30 Unbroken DU’s
Masters RX: 225/155

Phoenix Fit

Strength/SKill:

Every 90 seconds, for 18 minutes:
Station 1 – Bottoms up KB Press x 8/8
Station 2 – Ring Rows x 8-10 reps
Station 3 – 100-Meter Suitcase Carry (Left Arm)
Station 4 – 100-Meter Suitcase Carry (Right Arm)

Followed by:

For Time:
6 RFT
10 Alternating DB Snatches
6 burpees over DB