CrossFit WOD Raleigh and Durham 7/28/17



WOD

1) Weightlifting 

Every 1:30 for 15 Minutes

1 Snatch (full)

Begin @ 60% of 1RM – add 15/10# every 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 15/10# each 1:30, but add a rep.

I.E. 2 misses @ 245, hit 230# on the next 1:30 for a double, the next 1:30 hit 215 for a triple, etc – until you are back to 60%.

2) Metcon

“Bar Fight”

For time:

50 pull-ups

40 toes-to-bars

30 hang cleans 135/95#

RX+: C2B