WOD


Hilltop CrossFit – WOD

WARM UP

With a partner- as quickly as possible – Row 1000m total.

Each partner must row as close to 100m as possible. Do 1 burpee for each meter over the 100m (up to 7) while other partner rows their 100m.

–Then–

Banded shoulder strectch 2mins /side

–Then–

2 Rounds Burgner warm-up w/ pvc, 1 Round Burgner warm-up w/ empty barbell

PARTNER WOD

Metcon (Time)

75 Hang power snatches (35/25)

50 Hang power snatches (45/30)

25 Hang power snatches (60/35)
One partner works on as many snatches as possible while other partner rows or bikes 15/12cals. Swap after each designated calorie amount completed.

POST WORKOUT

Pigeon stretch 2mins /side

Banded samson stretch 2mins /side