WOD


Hilltop CrossFit – WOD

WARM UP

3 Way Hip Stretch x 3

–then–

2-3 rounds: row,bike 30sec, 30sec pvc OHS, 7 snatch deadlift (barbell), 7 hang muscle snatch (barbell)

SKILL/STRENGTH

Snatch + Push Press + OHS (1+1+1 (15mins to find a heavy single))

CONDITIONING

Metcon (Time)

Row 1000m

50 OHS (20/15)

30 KB swings (24/16)
Goal is <10mins