Sunday

CrossFit Prince George – WOD

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Warm-up

Warm-up (No Measure)

1 ROUND…

10 Groiners

10 Bootstraps

10 Thoracic Rotations/Side

-into-

AMRAP x 6 MINUTES

10 PVC Pass Thrus

10 Box Step Ups

10 BB Goodmornings

10 Up Downs

Extended Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY*

5-7 Down + Finish

5-7 Elbows High + Outside

5-7 Muscle Snatch

5-7 Snatch Drops

5-7 Hang Snatch

*With PVC or Empty Barbell

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

18-12-6

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

-Rest 2:00-

6-12-18

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

(Score is Time)

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