CrossFit WOD, January 11, 2022

01.11.2022

Warm-up
8 Min Clock

200m Row
8 Samson Lunge w/ Band Pass Through
8 Band Rows
8 Band OHS

Then
3x
5 PVC High Pulls
5 PVC Muscle Snatch
5 PVC Hang Squat Snatch

Snatch Complex (8x)
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

@60% 1 RM Snatch

25 Min Clock

Metcon (Time)
5 Rounds

8 C2B Pull-ups
12 Alt DB Snatch
16 DB Plank Pass Through
200m Row

20 Min Cap

Rx: 50/35

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