Wod and News – Page 241 – CrossFit Iron Horse

1. Snatch 5×2 @ 80-85% 2. Clean+Jerk 5×2+1 80-85% 3. Post WOD (Optional): Single Arm DB/KB Push Press 3×8-10/side, rest 2:00 between sets.

1. Performance: Strict Pull Up (OHG)-Max Reps OR Fitness: Strict Chin Up-Max Reps 2. 3 Rounds For Time: 25 C2B Pull Ups 50 Double Unders Row 500m

1. Tempo Back Squat 5×5 @31X3, BUILD. 2. 5 Rounds For Time: 15 Wall Ball Shots (20/14, 10′) 12 Burpees

1. Skill: Movement Prep 2. 20 Minute AMRAP: 10 Power Cleans (135/95) 15 Ring Dips 20 Box Jumps (24/20″) Run 200m