WOD NOTES
Today we will visit some CrossFit friends to help bring in the holiday.
Bring a partner along to share the visit.
The gym will me sectioned into 3 stations, every 8 minutes your team will move stations and perform the work in an alternating pattern. Work is divided as needed.
Fitness and Performance
5 minute AMRAP
“Cindy”
5 pullups
10 push ups
15 air squats
—-Rest 3 minutes—-
5 minute AMRAP
“Annie”
30 DU
30 Sit ups
—Rest 3 minutes—
5 minute AMRAP
“Kelly”
30 Calorie Row
30 Wall balls
30 Box jumps
Sport
Sotts Press 5×5
15 sets of Snatch
5×1@80%, 5×1@85%
5×1 @87.5%
Halting Snatch DL
5 sets x 3 reps @110%
