THURSDAY WOD 2.7.19 – CrossFit Vital
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THURSDAY WOD 2.7.19

6
Feb

THURSDAY WOD 2.7.19

LIFT
Snatch Complex
Pick on of these:
A) Build to a heavy 3 position power snatch
1 High Hang
1 Above Knee
1 From Floor
OR
B) Build to a heavy complex
1 Snatch Deadlift
1 Power or Squat snatch
2 Overhead Squat
*Coaches will help guide you in which option to pick
*20 Min Cap

METCON
3 Min AMRAP x 4 Rounds
3 Hang Power Clean 135/95
6 Push Ups
9 Air Squats
*Rest 1min. Repeat for 4 Rounds
*Start where you left off for each new AMRAP

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