1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

W.O.D. Friday 10-2-2015

"Strengthen Your Brothers"

W.O.D. Friday 10-2-2015

Predicting greatness today.

4min EMOM
3 Hang Snatch / 2 Box Jumps
4min EMOM
2 Hang Snatch / 2 Box Jumps
4min EMOM
1 Hang Snatch / 1 Box Jump
4min AMRAP
10 Snatches @95/65
10 Box Jumps @24/20

There are no breaks between any EMOMs or AMRAP. Go as heavy as form allows. Hips, Speed, Lockout hard!! Box Jumps are for height. Just don’t miss.

Burn down the AMRAP

Then, 8min Shoulder / Hip mobility
Then,
Core Cooldown 3×20
Flutters
Scissors
Bicycles