Monday 1-30-17

6 min EMOM

Odd: 50 DU or 40 seconds 

Even: 8 Russian Swings/10 air squats

*Snatch Work and Technique*

CrossFit Open Workout 14.1

10 Minute Amrap

15 Power Snatches 75/55

30 Double Unders


Weighted Step Ups with KB

Skill: Bar Work (Pull Ups, T2B, Mu, etc)

!0 minute Amrap

12 Burpees

12 Deadlifts 135/95


Hang Cleans


3 Rounds For Time

500 Meter Row

10 Push Press

30 Sit Ups


RomWod and Skill

8 Minute Amrap

200 Meter Run

10 Russian Swings 53/35

10 Box Jumps


6 Minute Amrap

20 DU's

10 Lunges




Wall Balls

Muscle Ups (Bar or Rings)

*Int MU 5-4-3-2-1

*Scaled Double with Pull Ups

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