Wednesday, April 3rd. 2019

CrossFit Prince George – WOD

View Public Whiteboard

Warm-up

Crossover Symmetry

3 Rounds

5 Snatch Press 45/35

5 Overhead Squat 45/35

2 Rounds

5 L Arm DB Push Press

5 L Arm DB Snatch

5 R Arm DB Push Press

5 R Arm DB Snatch

*Light DB

Strength

3 Position Clean (5 x (1+1+1))

Mid Thigh + Below the knee + From the floor

WOD

1): Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

50 Double Unders

10 DB Snatch 50/35
Rest 3 Minutes

2): Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

50 Double Unders

10 DB OH Squat 50/35

(one arm, alternate each round)

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