Warm up : Knees to elbows x 10 (no kipping) / Single leg hip bridge x 10 ea / Knees to elbows x 10 / Single leg back extension x 10 ea
1. Back Squat: 2,2,2,2,2 @ 95%
2. 5 rounds for time of:
8 Hang squat snatch @ 95 / 63
12 Knees to elbows
Warm up : Knees to elbows x 10 (no kipping) / Single leg hip bridge x 10 ea / Knees to elbows x 10 / Single leg back extension x 10 ea
1. Back Squat: 2,2,2,2,2 @ 95%
2. 5 rounds for time of:
8 Hang squat snatch @ 95 / 63
12 Knees to elbows
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
85% = 370 lbs x 4,4,4,4,4
WOD – 7:05 Knees to elbows are my nemesis.