11/14/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING: Every 2:00 for 12:00 (7 total sets) 3 Hi-Pulls 2 T&G Snatches (full) +1 snatch balance. Begin at 50 or 60% of one rep max  And increase to max for the day.  *All reps should be completed without dropping the bar or pausing at the floor. METCON: 5 Rounds for time- 25′ Walking lunges 10 hand release Push-ups 50′ Walking lunges 15 kb swings 53/35 25′ Walking lunges 


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