JP CrossFit – WOD

Weightlifting

Metcon (Weight)

Every 90 seconds, 8 rounds:

3 hang power snatches

1 tempo overhead squat:

3 sec descent

3 sec pause

explosive ascent

Metcon

Snatch DT (Time)

5 rounds:

12 snatch grip deadlifts*

9 hang power snatches*

6 overhead squats*

*Rx = 75/55

Rx+ = 115/80

10 minute time cap!