WOD 11-8-16 (Election day)

CROSSFIT

A. AMRAP 4:
21-15-9:
– Power Snatch (75/55)
– Burpees
**Rest 4:00**
B. AMRAP 4:
15-12-9:
– Power Snatch (95/65)
– Burpees over Bar
**Rest 4:00**
C. AMRAP 4:
12-9-6:
– Power Snatch (115/80)
– Burpee Box Jumps (24/20)
D. 4x500m Row, 2:00 min rest. Comp 750
supplemental gymnastics:
EMOM 7
– 3-12 Unbroken HSPU
**Chose a number based on how many you can complete during all 7 minutes. Would rather see 3 reps consistency for 7 minutes instead of something like 10, 8, 8, 5, 4, 3,

HIT-CON

Part 1
5 Rounds of a short sprint race. Couple minutes of rest between rounds.
Row 150/125/100m (according to ability, should take about 30 to 45 seconds)
50' fast crawl
Sprint to grass and back
50' fast crawl

Note, keep foot straps loose enough that they can quickly slip out.

Part 2
Heavy Sandbag 400m run

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