10/10/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 7×1 Snatch complex (just above the knee and one from ground) work between 65–80% of 1RM METCON: 3 rounds for time- 400m run 21 Thrusters 75/45 12 6′ target burpees RX+ Dumb Bell 50/35 or KB 24/16