CrossFit WOD, October 24, 2019 | CrossFit Alabaster

24 Oct 2019

Weightlifting

1 Power Snatch + 1 Squat Snatch (E90S x 5 @65-75% of Snatch )

Perform 1 Power Snatch and 1 Full Snatch

Metcon

Metcon (Time)

4 RFT
7 Pull-ups
7 Front Rack Lunges (115/75)[95/65]
7 Pull-ups
7 Back Rack Lunges
1 Minute of Rest

Goal should be less than two minutes per round

Choose a challenge pull-up scale that still allows you to keep moving.
Toe Assist Pull-ups; Band Assisted Pull-ups; Ring Rows with feet elevated; Ring Rows

Lunges should be unbroken every time. Choose a weight that allows you to be able to do that. Yes, these will come from the floor…not the rack 😉