WOD 3.4.15

Main – CrossFit

Warm-up

Coaches choice.

Weightlifting

High-Hang Snatch (3 x 3 – only lower to crease of hip flexor)

Metcon

Tabata Fraser (5 Rounds for reps)

4 minutes each at 20/10 seconds

Thrusters 65/45

1 minute rest

GHD Sit-ups or toes to bar

1 Minute Rest

Snatch 65/45

1 minute rest

Ring Dips

1 Minute Rest

Overhead Squats 65/45
If you are doing the open, perform this as 30 seconds on, 30 seconds off and pace at 70%.

Cool Down

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