WOD

CrossFit 1Force – Crossfit

Tall Muscle Snatch (3)

*Bar @ the hip, just tunrover and punch!

*No Dip involved here!
A. Tall Muscle Snatch 3 reps on the min for 4 mins (light)

B. PS w/pause @ knee + PS 1 + 1 reps every 90 secs x 8 sets

*Working around 70-80% of 1 rm (Can scale up to a full squat if choose to do so)

Power Snatch (2)

Metcon (Time)

For time

20/30/40 reps

1-arm DB Alternating PS @ tough weight (Must reset every rep off the ground. No TNG reps)

Goblet DB/KB Reverse Lunge Steps @ tough weight

+

Finisher Work (Optional):

Run Work

30 secs on @ steady effort

30 secs rest/walk x 12-15 mins