WOD Wednesday September 30th

Warm up: Get ready to snatch

As many rounds as possible in 5 minutes of:

5 Burpee Box jump overs

10 Calorie row or bike

Rest 5 minutes, at the 10 minute mark:

10 rounds for time of:

15 / 12 calorie row or bike

1 snatch (choose own weight) ONE attempt at each snatch per round.

Score is total snatch weight divided by time.

Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight lifted will be 150 lbs x 8 = 1200 lbs. If the workout takes you 550 seconds (9 minutes and 10 seconds) you divide 1200 by 550 and get a score of 2.18. The higher the final number the better.


Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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