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Wednesday, December 18th Crossfit Workout of the Day

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Warm Up

2 rounds:
10 pass thrus
5 OHS
5 behind neck snatch push press
5 box jumps
5 scorpions
5 barbell muscle snatch

Strength

Every 2:00 for 10 sets:
Snatch

Sets 1-4: 80%
Sets 5-7: 85%
Set 8: 90%
Sets 9-10: Go up!

Conditioning

12 minute EMOM
Minute 1 – 30 seconds max calorie row
Minute 2 – 12 DB snatches (50/35)
Minute 3 – 10 ring dips

Score is total calories.