At CrossFit Watertown – 8am WOD.

Snatch 1-1-1-1-1-1-1 reps

OR

Five rounds for time of:
Row 500 meters
35 pound Dumbbell thruster, 15 reps
15 pull-ups

Post time to comments.

Substitute 400 meter run where C2 Rower not available.

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STRENGTH BIAS – 9am

Shoulder Press 5 x 3

Choose one of the protocols for Deadlift or Back Squats
10-7-4 or 12-9-6
12=>15 Reps

Metcon – 20 minutes max

Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

Gymnastic/Skill Dev