CrossFit WOD
Power Snatch
Four Rounds
– 1.1.1.1 (10 Seconds Rest Between Reps)
– 9 to 15 CoVP Pullups/3 to 5 Muscle Ups
– 2:00 Rest
Plank Hold – 10:00
– Accumulate 7:00
Endurance WOD
Run/Row
– 1:00 on/1:00 off
– 1:00 on/0:50 off
– 1:00 on/0:40 off
– 1:00 on/0:30 off
– 1:00 on/0:20 off
– 1:00 on/0:10 off
– 1:00 on