Crossfit WOD

Skill: RMU

MetCon: for time

“Jason”

• 100 Airsquat
• 5 RMU
• 75 Airsquat
• 10 RMU
• 50 Airsquat
• 15 RMU
• 25 Airsquat
• 20 RMU

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Olympic weightlifting WOD

1. Snatch complex: Snatch pull+hang snatch+BTN SN Pushpress/balance+OHS 10 sets add weight each set
2. Hang snatch 4x3x75% | 3x2x85%
3. Clean pull with pause at knee (3 sec) 6x3x90%
4. Front squat 5x5x70%