ROPE AND RINGS INSTALLED

Warm up 

• 10 dog dog with lat pull through 
• 10 burpees
• 10 Kbell swings
• 10 ps band rotary pulls, outside hand on band 
• 2 min squat hold
• ball release lats and tere minor and major 

review Double Dumbbell snatch

▶ 0:23

Sep 20, 2015 – Uploaded by Guy Demong

CrossFit – The Kettlebell Snatch (Journal Preview) 

Strentgh

Death by thruster  EMOM ascedning  ladder 1 2 3 4 5 6

Every minute on the minute add  another thruster until you can no longer complete in the time allotted.

or back rack position

Death by step ups 5 5 5 5 5 ps

wod #1

A1) E2.5MOM x 4 sets:
5 Burpee box jumps overs 24/20″
10 V-Sits
15 KB swings 32/24kg

—REST 5 MINS—

A2) E2.5MOM x 4 sets:
15 Wallballs 20/14lb
10 Cal row
5 Double DB snatches 2 x 50/35lb

ACCESSORY
Stretch whatever needs some love!