http://southhallcrossfit.com/wod/rxr/
RX’r
June 7, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

10 Air Squats

10 Single Leg RDL

10 Frog Squats + Reach each arm

Barbell Warm Up

5 RDL

5 Barbell Row w/pause

5 Strict Press

Snatch Warm Up w/PVC

Establish Grip

– 5 PVC Pass Thru

– 5 Drops

– 5 Snatch Balance

– 3 Snatch “Pull Unders”

– 3 Hi Hang Snatch

– 3 Hang Snatch

– 3 Snatch

Weightlifting

Deadlift (15-10-5 @ 2011)

Each set of 15-10-5 to be unbroken reps, double overhand. NO mixed grip. Build each to a heavy set

*10 Min

Metcon

Metcon (4 Rounds for reps)

4 Sets

AMRAP 2

5 Power Snatch 115/75

10 Push Press 115/75

– Rest 2:00 –

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