Amanda

Posted: 07/24/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

100 jump rope singles

50 double unders

*coach brief snatch

**Pre WOD/Post strength

3 sets:

7 ring rows

5 muscle-up transitions

3 ring dips

Strength

EMOTM for 10 minutes

1 snatch

1 snatch balance

1 overhead squat

*add weight if it feels good

WOD

“Amanda”

For time:

9-7-5

Muscle-ups

Squat snatch 135/95

Extra

2 super sets:

15 single arm DB press

15 DB bent over rows

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