WOD | April 14, 2016

WOD:

  Skill:

    Build to a Tall Box Jump

      6 x 1 Across

  MetCon:

    10 Rounds

      5 x P Snatch (115/75)

      6 x TTB

      7 x Goblet Squat (70/53)

   

EXTRA WORK:

  Weightlifting:

    Clean + Jerk

      6 x 1 @ 85%

      *Rest 3 minutes between efforts

  Gymnastics:

    For Quality...

      Accumulate 2 minutes in each position

        Wall Facing Handstand hold

        Hollow Body Hold

        False Grip Hang (Bar or rings)

  Conditioning:

    AMRAP 4:

      10 x Cal Row

      15 x Air squat

      25 x DU

      *Rest 12 minutes

    AMRAP 4:

      10 x Cal Row

      15 x Air squat

      25 x DU

BOX INFO: 

  Festivus @ CrossFit South Philly: Saturday April 16th

  Spring Fever Comp @ CrossFit Apex: Saturday April 30th

  Masters of the Universe Comp @ CrossFit Generation: Saturday May 7th