1/23/14 WOD

Main – CrossFit

Snatch Extension (4×3@80% of 1RM Snatch)

Metcon

Frigid 1 (AMRAP – Reps)

5 min AMRAP
30 Front Squats (95lb/65lb) (135lb/95lb comp)
50 KB Swings (53lb/35lb) (44lb/70lb comp)
AMRAP 10m shuttle sprint
rest 2 min

Frigid 2 (Time)

10 min cap
30 front squat (95lb/65lb) (135lb/95lb comp)
50 KB swings (53/35lb) (44lb/70lb comp)
100 m shuttle sprint (10 m intervals)