CrossFit9 – CrossFit WOD

Weightlifting

Barbell Complex (Weight)

Establish a heavy complex

6 x 1

Barbell complex:

Snatch High Pull

+ Pause Power Snatch ( 2 second pause at the knees)

+ Power Snatch

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run