CrossFit Asheville

CrossFit

Strength/Skill Work:

Hang Power Snatch Find your 1 rep max

WOD:

100 feet walking lunge

15 pull-ups

15 wall ball sit-ups

100 feet walking lunge

12 pull-ups

12 wall ball sit-ups

100 feet walking lunge

9 pull-ups

9 wall ball sit-ups

100 feet walking lunge

For time.

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ICE

Strength/Skill Work:

Hang Snatch: Find a 1RM; 90% of that x 1 x 3

WOD:

50 feet overhead walking lunge (M-45lb bar, W-35lb bar)

15 L-pullups

5 skin the cats

50 feet overhead walking lunge (M-45lb bar, W-35lb bar)

12 L-pullups

4 skin the cats

50 feet overhead walking lunge (M-45lb bar, W-35lb bar)

9 L pull-ups

3 skin the cats

50 feet overhead walking lunge (M-45lb bar, W-35lb bar)

6 L-pullups

2 skin the cats

50 feet overhead walking lunge (M-45lb bar, W-35lb bar)

3 L-pullups

1 skin the cat

50 feet overhead walking lunge (M-45lb bar, W-35lb bar)

For time