4/15/20

CrossFit Loyalty – CrossFit

Snake Bite (Time)

21-15-9

Squat Snatch (95/65)

Chest to Bar

Home WOD

Metcon (Time)

For Time:

20 Strict Pull-Ups

400m Run

40 Double Dumbbell Power Cleans

800m Run

40 Double Dumbbell Push Jerks

400m Run

20 Strict Pull-Ups

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No Equipment

For Time:

20 Odd-Object Rows

400m Run

40 Odd-Object Ground to Shoulder

800m Run

40 Odd-Object Shoulder to Overhead

400m Run

20 Odd-Object Rows

Midline Conditioning

Alternating Tabata for 16 Sets (8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold

:20s Max Glute Bridges, :10s Glute Bridge Hold

The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.

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