WOD 1-12-15
CrossFit
Metcon (Time)
AMRAP 7 of:
up ladder by 3’s of:
Front Squat (115/80)
Box Jump (24/20)
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
Strength
A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B. Work up to a heavy single Snatch Balance
C. Work up to a heavy High Hang Squat Snatch
Note: If you are not doing snatches and/or overhead squats for any reason, this strength session can be easily modified to:
A. Standard grip push press + front squat
B. Omit or work very light and not full depth
C. High Hang Squat Clean
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