8 rds for time:

1 Power Snatch/1 Snatch Balance/1 OHS/1 Hang Power Snatch/1 Hang Snatch with 95 lbs (bar cannot rest on ground in set) - 3:40


4 rounds for reps: 20 sec on/40 sec off (Row for cals/Push Jerk - 95 lbs/Abmat sit ups)

Row - 11/11/11/10

Push Jerk - 9/9/9/9

Sit Ups - 17/18/18/18

1 comment:

CrossFit HR said...

Strong Work James. We (and our athletes) are loving the new programming and variety. I appreciate you letting us borrow some of your WODs till we get in down. Shirt are on the way!