Wednesday 10/9/19 - CrossFit SPT

Wednesday 10/9/19

Skill:

On the Minute x 12 (3 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) 
Minute 2 : 12 Toes to Bar 
Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice

Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks

Conditioning:

“WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
100m Plate Carry (45/25)