Thursday WOD{10/30/14}

Main – CrossFit WOD

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Warm-up

(No Measure)

Snatch Barbell work

Weightlifting

2 Snatch+2 OH Squats (Work up to heavy set)

Metcon

Metcon (Time)

4 rounds for time:

15 burpees

15 Hang Snatches(75/55)

* 12 minute cap

Cash-Out

2 X 10 each leg, SL KB RDL