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WOD 2017-10-12

By CrossFit Secaucus | In WOD | on October 11, 2017

Warm up
AMRAP 6 mins
1 min jump rope
12 Step ups
12 T2B/K2E

Barbell Complex Warm-up 5 reps each movement 75/45
Round 1: Deadlift, hang power clean, front squat, press, thruster
Round 2: Deadlift, hang power snatch, overhead squat, snatch
Round 3: Back Squat, hang power clean, front squat, press, thruster
Round 4: Back Squat, hang power snatch, overhead squat, snatch

WOD

3 Rounds of
30 double uders
10 Strict Pull ups

then,
10 mins to build up to a 1 RM Power Snatch

Score = 1Rm

Featured: Alysia

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