WOD 12.10.16

CrossFit Class
Weightlifting:
15 min of 3 pos snatch – build to a heavy set for the day (75/85% 1rm)

AMRAP 9
3-6-9-12-15…..
Power snatch (35/25 kg)
Burpees over the bar

Capacity Aerobic
2 Round for time:
Run 600 mt – 10 Pull ups / 15 Push ups / 20 Air Squat
Run 400 mt – 10 Pull ups / 15 Push ups / 20 Air Squat
2 Round for time:
Row 600 mt – 10 Pull ups / 15 Push ups / 20 Air Squat
Row 400 mt – 10 Pull ups / 15 Push ups / 20 Air Squat