CF WOD:
AMRAP in:
Part 1
3 rounds
15 Hang Power Snatch @95/65
2 min row
15 burpees As fast as possible
2 min rest
*Scoring the rows –
Subtract 5 meters for every second the burpees take –
-Rest 5 total min before part 2-
Part 2
3 Rounds
10 OH Squats @50%
400m run*
2 min rest
(*make sure you have a negative split on 400m times- which means increase speed on every run!)
-Rest –
Part 3 (if Time)
3 rounds not for time
10 Strict TTB
10 Sit Ups
10 Rollouts