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CrossFit Iron Refined

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Monday’s WOD – February 16, 2015

Skill: Hang Snatch

Reps 3-2-1 (increasing weight)
L1 and L2:?Hang power or squat snatch
L3 and L4:?Full squat snatch

Skill:?Back Squats

3 sets of?5, increase weight
Alternate each set with?Push-Ups @ 3?seconds?tempo ? 3 sets of max unbroken reps

WOD: AMRAP 9 Minutes

15 OHS
12 Dips / Push-Ups
9 Toes to Bar?/?Knees to Elbows

L1:? 45/35, Push-ups on knees, KTE
L2: 75/55, Push-ups, KTE
L3: 100/70, Dips, TTB
L4: 135/95, Dips, TTB

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10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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