Warm-Up:
Coach’s choice
WOD prep:
Prep the hang power snatch to heaviest WOD weight.
WOD:
Janabell
AMRAP 4
3 Hang Power Snatches, (95,65)
6 Push-ups
9 Air Squats
12 calorie row
Rest 4 minutes
AMRAP 4
3 Hang Power Snatches, (115,75)
6 Push-ups
9 Air Squats
12 calorie row
Rest 4 minutes
AMRAP 4
3 Hang Power Snatches, (135,95)
6 Push-ups
9 Air Squats
12 calorie row
*Scale the load so you are able to go unbroken with the the hang power snatch. Climb in weight for each 4 minute AMRAP.
* Your score is your total reps for all 3 rounds. Each round equals 30 reps.
Post WOD:
Foam roll for 5
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!
Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00 pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
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