Friday WOD – 062014

Nick

Nick, why are you shouting?

WCCF’s Bring Your Friends and Family to CrossFit – Saturday, June 21st – 9:15am!
If CrossFit has changed your life, it’s time to pay it forward! Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here.

WORKOUT OF THE DAY

Fitness
1. Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

2. For time:

Row 1k
20 Hang Snatch 95/65#
Row 500m
10 Hang Snatch 95/65#

Performance
1. Hang Power Snatch : 3rm

2. Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

3. Front Squats: 3×10 AHAP

4. Metcon
For time:

Row 1k
20 Hang Snatch 95/65#
Row 500m
10 Hang Snatch 95/65#