CrossFit WOD – Thu, Jan 9

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CrossFit9 – CrossFit WOD

Strength

Deadlift (5 x 5)

Metcon

Metcon (Time)

For time:

2 rounds of:

10 snatches (135/95)

12 bar-facing burpees

12 toes to bar

Straight into…

2 rounds of:

10 snatches, (95/65)

12 bar-facing burpees

12 toes to bar

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

3 rounds:

15 scap push-ups

15 banded tricep push-downs (per arm)

10 plate trap eccentrics w/ 3 sec negative