:startwod:
PLAYGROUND – BROWARD CROSSFIT 10-12-15
Warm Up #1
Snatch Position Drill
3 Sets
10 second Quad Snatch Position
10 second Standing Overhead Position
10 second Overhead Squat Position
Warm Up #2
KB Swings + Goblet Squats
5 Rounds NFT
5 Russian Swings 53/35
5 Goblet Squats (1 second hold on bottom)
Strength
Barbell Complex
Snatch (anyhow) from floor + 3 Overhead Squats
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
12 Thrusters 95/65
35 Double Unders
:endwod:
