WOD – Tue, Dec 12

CrossFit East River – WOD

Power Snatch (EMOM x 7
1 Power Snatch
1-1-1-1-1-1
– Build to 80%)

– Barbells come from the ground. Athletes should aim for strong leg drive and full lockout on the catch.

Metcon (AMRAP – Reps)

2m ON : 2m OFF x 4 sets

250/200m Row

6 Power Snatches

Max Burpee Over Barbell

s: 75/55

x: 95/65

+: 115/80
Feel – High heart rate and density

_ Athletes need to push the row to make sure they finish the snatches and allow for at least :30s of burpees.

_ The Snatches should be light enough to go unbroken.

_ Athletes can share bars