Friday 12-04-15 WOD

Mona taking a little rest after Thursday's workout and pounding out the last 25kcal row like a beast. I believe her response was "that was a bitch". #hardworkpaysoff


CrossFit:
A.
15 Min Build.
Squat Clean + Front Squat + Jerk

B.
"Grace"
30 C&J for Time 65/95#

Rest 5 exactly Minutes

C.
"Grace"
30 C&J for Time 65/95#

Yes I know its the same thing twice ;-)

This is a lighter weight than the RX'd version. The goal for this workout is fast and efficient movement of the barbell. Those that can hold on longer will excel at this workout. This workout is to be done with a running clock so you NEED to know exactly when you finish part B. and be ready to start part C. exactly 5 minutes after.



Fitness:
A.
15 Min Circuit
4 Pull Ups @ 31x1
4 Chin Ups @ 31x1
6 Shoot thoughts (parallettes or boxes)
8 Renegade rows (alternating DB row form plank position)
20 Hollow rocks

B.
For time

60 KB Snatches 30/50#

Rest 5 minutes

60 KB Snatches

With a running clock perform 60 KB snatches with unlimited put downs (even though that's frowned upon) and arm switches. after completing your 60 KB snatches rest exactly 5 minutes and perform another 60 repetitions for time.