3.22.16

 In W.O.D.

Crossfit Mayday

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(No Measure)

ROM DrillsDouble Unders for 2 min

20 x knees to chest

Double Unders for 2 min

20 Air Squats

Metcon (Weight)

Snatch

Warm up to 85%

3×3 @ 85% of 1 RM

EMOM 12

1 Power Snatch + 1 Full Snatch

@70% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Wall Balls

10 Power Cleans

2 min Rest

AMRAP 5

10 Pistals

10 DB Snatch

2 min Rest

AMRAP 5

50 Meter Shuttle Run

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