WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds: 30sec PVC pass thru, 30sec Barbell GM, 5 hang muscle snatch, 30sec skipping (*add weight to muscle snatch each round if possible)

CONDITIONING

Metcon (Time)

21-15-9

Power snatch (50/35)

Box jump (70/60)

POST WORKOUT

3 rounds

3-5 dragon flag w/ slow lower OR 20-30sec hold

90sec double under practice