Olive Branch CrossFit – WoD – 11.27.2019
“When I let go of what I am, I become what I might be.”
~ Lao Tzu
ANNOUNCEMENT: Our Black Friday specials have been launched and are now available! We have some great deals available for you this week. GO HERE TO CHECK THEM OUT!
Strength
Power Snatch Waves
Wave 1
5-4-3-2
Rest 90 sec between sets
Rest 2:00 after Wave 1
Wave 2
5-4-3-2
Rest 90 Sec between Sets
*Start at 65% on wave 1 increase each set
*start 5-10lbs higher on wave 2
Metcon
For Time
500m Row
15 Bar Muscle Ups
15 OHS @ 155/105
Time Cap 8 min
Optional Work
4 sets
90 sec Wall Sit W/ 45/25 plate
into
50ft Back Rack lunge @ 30-40% 1RM Back Squat
Rest 2 min
*If you cant do walking Lunge do 16 Alternating lunges in place. 8 on each Leg.
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