22/12/2015

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

EMOM for 10mins

Odds: 10-15 wall balls for accuracy

Evens: Run 200m

LEVEL 2

Odds: 15 wall balls (11’/10′ target)

Evens: 15/12 cal air bike

STRENGTH

Turkish Get Up (2RM)

*2RM = 1 rep on each arm without the KB touching the floor

CONDITIONING

Metcon (Time)

3 rounds

5 hang snatch (50/35)

10m front rack walking lunge

5 hang power clean + push press

10m front rack walking lunge
LEVEL 2 – do OH walking lunge and if the bar touches the ground during a round, immediately do a double rope climb