Fun Friday

CrossFit PTC – WOD

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Snatch (Work to heavy set of 1 for the day)

15 minutes of snatch practice.

If comfortable with the snatch, begin at 65# and complete 1 squat snatch adding 5-10# each set until you reach a heavy set of 1 for the day.

Metcon (3 Rounds for reps)

3 rounds of:

1:30 max effort assault bike

:30 rest

1:30 max effort 10m shuttle runs

:30 rest

1:30 max effort double push up burpees

:30 rest

**double push up burpee = a burpee with an extra push up at the bottom each rep.