Crossfit St. Catharines
  • Phone: (289)668-7409
  • Location: 50 Niagara St., Unit C01, St. Catharines, ON (MAP)
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November 22, 2013

Posted Nov 21st, 2013 in WOD

STRENGTH:
AMRAP 5
- 1 Power snatch
- 2 Overhead squats
- 1 Snatch balance
Then...
- 1RM Snatch

WOD:
Teams of 3 - 16 min cap
P1 - Accumulate row
P2/P3 - One person working at a time
Complete...
- 100 Box jumps
- 75 KB swings
- 50 Burpees
- 25 Pull ups
- 25 Dips
- 10 Rope climbs
* Rotate who is on the rower every movement change and everyone must row at least once

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