WOD

Capstone CrossFit – CrossFit

For Time of…

9 DB Snatches
800m Run
15 DB Snatches
400m Run
21 DB Snatches
200m Run
21 DB Snatches
400m Run
15 DB Snatches
800m Run
9 DB Snatches

Notes: Alternate arms as needed

Warm-up

400m Run/Jog

PVC Warm-Up:

1-2 Rounds

10 Up & Overs

10 Around the Worlds

10 Cuban Presses

3 Rounds with 2.5lbs plate:

10 Shoulder Raises

10 Diagonal

10 Frontal

WOD Prep:

with a lighter DB than the one you would use during the WOD perform:

2-3 Rounds of…

100m Run

10 DB High Hang Pulls (each arm)

100m Run

10 DB Hang Snatches

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