04/26/2019 - Sweat Panda CrossFit

04/26/2019

WOD

Apr 25

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy EMOM 9 min

Min 1: 50 Singles

Min 2: 3 Snatch Grip DL, 3 Hang Muscle Snatch, 3 OHS

Min 3: 5 Ring Row + 10 Kneeling Shoulder Tap

Metcon

Metcon (AMRAP – Reps)

Rogue Qualifier 3

For Time – 15min Timecap

15 Squat Snatch (115/75)

15 CTB Pull Up

20 Box Jump Over (24/20)

12 Squat Snatch (135/95)

15 CTB Pull Up

20 Box Jump Over (24/20)

9 Squat Snatch (155/105)

15 CTB Pull Up

20 Box Jump Over (24/20)

6 Squat Snatch (185/125)

15 CTB Pull Up

20 Box Jump Over (24/20)

3 Squat Snatch (225/145)

15 CTB Pull Up

20 Box Jump Over (24/20)

Cool Down

Warm-up (No Measure)

Monster Walks (Forward/Back/Side/Side)

Roll/Smash Upper Back and Lats

2 min each