Thursday's WOD:


Skill:


Burgener Warm up for Snatch + Complex Review


Strength:


e90s x7:

Rd 1-3: 3x Low Hang Squat Snatch

Rd 4-5: 2x Low Hang Squat Snatch

Rd 6-7: 1x Low Hang Squat Snatch


WOD:


12 min AMRAP:

200m Sprint or .5/.4 Km Bike

25 FT Walking Lunge

3 Hang Squat Snatches @55-65% / 2-3 UB Rds (115/75)


**REST 30 seconds after each Round**


Accessory Work:


EMOM x10 min:

Even min: Alt. Sprint Effort: 100m Sprint / 150/100m Row / .3/2 Bike / 45 Doubles or 90 Singles

Odd min: 3 Wall Walks / Box Wall Walk / Wall Walk variation


**REST in any remaining time each round**


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com