by  in CrossFit

WOD – Crossfit – Monday – 7/1/18

On this Day, in 1776 – the Second Continental Congress assembled in Philadelphia formally adopts Richard Henry Lee’s resolution for independence from Great Britain.

3 sets;
A1. snatch pull w/3 sec pause @knee x4 reps; use70% of 1rm; rest 90 sec
A2. OHS x4 reps; rest 90 sec
— if unable to OHS; perform BTN snatch grip push press, and anchored thoracic extensions
— OHS are not percentage based, go by feel, based on your abilities. postiosning should be perfect

for time
800m run
3 rounds of..
10 unbroken front squats; 155/105
10 calorie bike
800m run


Alex RuggiereWOD – Crossfit – Monday – 7/1/18