WOD 644

Main – CrossFit

View Public Whiteboard

A.

30 Empty bar OH walking lunge steps

Row 300m

30 Empty bar thrusters

B

Find your 1RM Power Clean*

Find your 1RM Power Snatch*

*Make this as close to “meet conditions” as you can. Warm up on the side as much as you’d like, but only give yourself three solid attempts at each.

PC: Power Clean

PS: Power Snatch

C

C: Metcon (AMRAP – Reps)

AMRAP 7 Minutes – Climb the Ladder

3 Clean and jerk 135/95lbs

3 CTB pull-ups

6 Clean and jerk 135/95lbs

6 CTB pull-ups

9 Clean and jerk 135/95lbs

9 CTB pull-ups

And so on…

D

D: Metcon (Time)

30-20-10

Toes to bar

Assault bike calories

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