Snatch EMOMx16 First 4 mins: 2 Reps at 70-75% Second 4 mins: 1 Rep at 80-85% Third 4 mins: 1 Rep at 85-90% Last 4 mins: 2 reps at 75-80% WOD 10 min 15-12-9 Power snatch 115/80 TTB In remaining time as many bar facing burpees as possible

Partner WOD 4x200m relay run 30 power snatches 115/80 4x200m relay run 30 box jumps 24/20 4x200m relay run 30 clean and jerks 115/80 4x200m relay run One partner works at a time

Strict Press 3-3-3-3-3 WOD 20-18-16-14-12-10-8-6-4-2 Handstand hold (seconds) Hollow rocks Supermans Situps

Snatch EMOM First 5 minutes 2 reps 65-75% of 1 rm Second 5 minute 1 rep 80% or more of 1 rm WOD 100 DUs 50 toes to bar 30 power snatches 95/65 Wednesday is the last day to register for the Anniversary party! If you plan on attending, here’s...

Partner WOD 25 burpees 50 Deadlift 165/115 75 wallballs 20/14 100 kb swings 53/35 75 wallballs 50 deadlifts 165/115 25 burpees Last day to order a hoodie is Today! http://crossfitofallonmo.com/shop/ If you are planning on attending the 8 year...

8 min to build to a 2rm thruster from the floor WOD Buy in: 75 double unders Then 5 Rounds for Time 5 Squat Cleans (155/105 lb) 25 Push-Ups Then Buy out: 75 double unders