20 Jul WOD- Saturday, July 21

8:30 am Lite N Tite

A: 90 sec on/90 sec off- 5rds
10 Alternating DB/kb Power Snatch @ 60/45
then, DU for reps
(switch off with partner, one works while the other is on the rest interval)

-Rest 5 min-

B:
Every 3 min for 15 min
Run 100 m
10 burpee box jump overs

9:30 and 10:30 CrossFit Class
WOD:

A: Partner Relay- 5 rounds each
5 Hang Cluster
10 Toes Thru rings
(10 min cap)
Lv1: 75/55
Lv2: 105/70
Lv3: 135/95
One partner does an entire round before the other one begins

-5 min rest-

B: 90 sec on/90 sec off- 5x
10 Alternating DB/kb Power Snatch @ 60/45
then, DU for reps
(switch off with partner, one works while the other is on the rest interval)

See week program skeleton HERE.

Log your scores on Beyond the Whiteboard
Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.