FRIDAY WOD 3.14.19 – CrossFit Vital
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FRIDAY WOD 3.14.19

14
Mar

FRIDAY WOD 3.14.19

LIFT
Power Snatch
Spend 15:00 building to moderate to heavy touch and go 2 rep.
This will be a GREAT warm up for the open wod. Focus on bar path and keeping your hook grip.
Don’t make this a true max effort but something a little heavy for sure.
*In between sets warm up muscle ups and practice if you don ‘t have them. *If scaling focus more on lifting BUT still warm up for your pulls ups.

METCON
19.4
3 rounds of:
10 snatches 95/65
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

12:00 time cap
*This is a sprint to the finish!
SCALE
65/45
Chin over bar pull ups



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