CrossFit WOD

Strength: Snatch Find 1RM (ask coach for specific instructions)

MetCon: For time

30-20-10

• American KBS 24/16
• T2B
• Pushup

* ask coach for modifications

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Olympic Weightlifting W.O.D

1. Clean & Jerk 30 min find 1 RM
2. Establish Max height Box jump
3. Snatch pull 5x3x100%
4. Back squat 5x3x85%