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CrossFit WOD-Friday, 1/20/23

Warm-up (2 rounds)

10snatch grip deadlifts/snatch pulls

10down and ups/hi hang muscle snatch

10snatch grip btn push-press/snatch drops


Part II(10:00)

3x5 Power Snatch

3x4Power Clean


Part III E3MOM12 (4rounds)

1st minute

Pause Front Squats

4x4 build to RPE 8


2nd minute

10Supine hamstring curls


3rd minute rest


Conditioning

5 RFT

30 double unders

10thrusters (95/65)


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