CrossFit WOD, September 30, 2024

Workout of the Day: Monday,30-September-2024

Announcement

For October only different weekends

Yoga w/Jenny will be held on the 1st and 2nd Saturday each month at 9:30 am, please reserve a spot, thanks!

Warm-up

W/PVC Pipe

10 Pass Throughs

10 OHS

5 Hang Power Snatch

5 Power Snatch

5 Snatch Balance

3 Rounds
5 OHS
10 Russian KBS
15 Sit-ups

Power Snatch (Weight)

12 EOMOM
2 Power Snatch 80%

Metcon (AMRAP – Rounds and Reps)

12 AMRAP
6 Hang Squat Clean Thrusters 95/65
8 Box Jump overs 24/20 in
10 Pull-ups

Mobility

Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose