W.O.D 20/3/18

/in /by

CrossFit WOD:

Skill: kipping pullup

MetCon: 16 minute AMRAP

Even minutes: Pullups

Odd minutes: Airsquats

Cashout: Tabata Double unders

Olympic weightlifting WOD:

  1. Out of breath snatch: 25 min to work up to heavy single. Perform 5 burpees before each set
  2. Power snatch 4x8x50-60%
  3. Front squat 6x3x80%

Endurance W.O.D:

Metcon: “murph”

For time

1 mile run

100 pullups

200 pushups

300 airsquats

1 mile run

 

* If you have body armor/weight vest (10kg), wear it.