WOD 01/06/16

CrossFit 718 – A – CrossFit WOD

750M Row (Time)

@ Intensity

B: Hang Snatch (8 Minutes To A Challenging Single)

**BTK**

Use B as a Warm Up For C.

C: Metcon (AMRAP – Rounds and Reps)

150 Seconds (2.5 Minute) AMRAP of:

5 Calorie Air Bike

5 C2B

3 Hang Snatch (70% of above)
@85% Somewhat Hard Pace (Not Sustainable)

For Hang Snatch ensure that you are loading the bar correctly. Use 15# training bar if necessary.

2k Row (Time)

Max Effort 2k Row
@50% Sustainable Pace; 4 Minutes Rest Before E.

-12 Minutes Between C and E.

E: Metcon (AMRAP – Rounds and Reps)

150 Seconds (2.5 Minute) AMRAP of:

5 Calorie Air Bike

5 C2B

3 Hang Snatch (70% of above)
@85% Somewhat Hard Pace (Not Sustainable)

For Hang Snatch ensure that you are loading the bar correctly. Use 15# training bar if necessary.

2k Row (Time)

Max Effort 2k Row

G: Metcon (AMRAP – Rounds and Reps)

150 Seconds (2.5 Minute) AMRAP of:

5 Calorie Air Bike

5 C2B

3 Hang Snatch (70% of above)
@85% Somewhat Hard Pace (Not Sustainable)

For Hang Snatch ensure that you are loading the bar correctly. Use 15# training bar if necessary.

H: Metcon (3 Rounds for time)

60M Sprint X 3 Rounds
@100% Very Very Hard Pace (Not Sustainable); 2:30 Rest/Walk/Stretch/Active Recovery