Friday WOD

FRIDAY CROSSFIT 9/14/18

SPORT:

A.Deadlift (3RM, then -10% for 2 x 3)

B. AMRAP x 10 minutes

10 Power snatch, 95#/65#
10 front rack lunges
10 bar muscle-ups
Do not drop bars from overhead

GRIND:

A. dual deficit kettlebell deadlift (3 x 8-10)

stand on 2 45# plates

B. AMRAP x 10 minutes

10 single arm db snatch
10 goblet lunges
10 pull-ups or ring rows