Crossover – Sat, Apr 13

Birdneck – Crossover

Metcon (Time)

START WITH A 400 RUN THEN:

3 ROUNDS:

10/8 CAL BIKE

15 ALT ARM DB SNATCHES

3 ROUNDS:

10/8 CAL ROW

10 BURPEES OVER THE ROWER

3 ROUNDS:

10 PULL UPS

15 WBS

– FINISH WITH 400 RUN

Saturday challenge WOD

Birdneck – Daily WOD

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Metcon (Weight)

9:00-920 WORK TO HEAVY COMPLEX OF:

1 POWER SNATCH +

1 HANGING SQUAT SNATCH

Metcon (AMRAP – Reps)

0:00-9:00

10/8 cal bike

3-6 skill level pull ups/MU

10:00-19:00

5 hanging squat snatches 75/55 (95/65) (115/85)

3-6 skill level HSPU / 25 FT H.S.WALK

20:00-29:00

1 ROPE CLIMB

10 DEADS 185/125 (225/155)

1 rope climb

30:00-??:?? ALL ATHLETES WORKING UNTIL 100/85 CALORIES AND – 150 TWO PEOPLE TANDEM DB SNATCHES (ALL WORKING AT THE SAME TIME) SWITCH WHENEVER.