CFBK WOD’s 2016 – Tuesday, 8 March

CFBK WOD’s 2016 – Tuesday, 8 March

push-ups-trojan-crossfit

WEIGHTLIFTING:
Barbell snatch complex (light weights or empty barbell):
– hang RDL
– Hang power snatch
– OH squat
– Snatch balance
Repeat complex for 5 min. Aim to never let the barbell touch the ground during this time

CAPACITY:
In teams of 3-4 all athletes can work at the same time but only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 20 Goblet Squats (20/16)