Wednesday [12/18/13]: 6:00PM, 7:00PM & 8:00PM -WOD

Compass – CrossFit

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PRE: Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

SKILL: Power Snatch (10 min skill practice)

WOD: Metcon (AMRAP – Rounds and Reps)

20 min:
3 Wall Climbs
6 Overhead Squats (95/65 lbs)
9 Double-unders

FIN: Metcon (Time)

Cash Out Tabata:
Toes-To-Bar
or
Handstand Push-ups