10/3/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 7×1 two position snatch (1st from hang above knee and 2nd from ground) work between 60-80% for the day.  Rest 90 secs. METCON: 75 kb swings 53/35 for time.. but every mins perform a round of “Cindy” 5pull- ups, 10 push ups, 15 air squats RX+ 100kb swings EMOM preform 1 round of “cindy” *start with kb 20 min time cap