In W.O.D.

Radon CrossFit – CrossFit

ROMWOD (No Measure)


Spend 20 minutes going over and practicing the kipping/butterfly pull-up

Metcon (Time)

60 Double Unders/x3 Singles

10 Power Snatches, 75/55

40 Double Unders/x3 Singles

15 Power Snatches

20 Double Unders/x3 Singles

20 Power Snatches

Double Unders

Power Snatches, 95/65

Supplemental Work

Work on goals!

Hammer Curls 4×10/arm

A Look Into The Week:

Monday: Back Squat

Tuesday: Deficit Clean Lift Off

Wednesday: Gymnastics Work

Thursday: Front Squat

Friday: Deficit Snatch Deadlift

Saturday: Gymnastics Work

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