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WOD 06/08/2016

6/7/2016

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Lift #1 DL - 5 x 12 E3M - across
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WOD: 4 Rounds of - 3 Min AMRAP
3 Clusters - 135/95 Rx+, 95/65 Rx 6
S2O (Shoulder to OH)- same load
9 Bar Facing Burpees
rest 1 minute between AMRAP Cycles (15 minutes total)
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Extra Credit: SN - 20 x 1 OTM - work up
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Accessory: SN High Pulls - 10 x 2 - HAP (Heavy as possible)
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Snatch high pull demo below.​
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    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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