CrossFit WOD Raleigh and Durham 6/14/17


1) Weightlifting
Hang Power Snatch: 7×1 work to a heavy single for the day, rest as needed.
2) Metcon:
With a running clock…

3 rounds of:

20 Front Rack BB Weighted Box Stepups (alternating)* 75/55# 24/20″

10 Hang Power Snatches 75/55#

Rest 1:00 between rounds – after 3rd round, rest 1:00 then…

40 Burpee Box Jump-Overs 24/20″

(all) For time.

*Stepups should be performed by extending the lead leg (the one stepping up) COMPLETELY before the trail leg touches the box. I.E. do not use the trail leg to assist getting on the box.

RX+: 5 Rounds, 15 Hang Power Snatches, 50 Burpee Box Jump Overs