METABOLIC:
Level 4-5
5 Rounds (all reps unbroken)
Run 200m
8 Power Snatch (42.5/30kg)
12 Burpees
8 Power Snatch
Run 200m
Rest 3mins between rounds
Level 1-3
5 Rounds (all reps unbroken)
Run 200m
12 KB Swings (20/12kg)
12 Burpees
12 KB Swings
Run 200m
Rest 2mins between rounds
ADDITIONAL READING AFTER THE WOD:
“Myofascial Release and Trigger Points” – CrossFit Ignite Sydney
Warm Up – 3 rds 500m bike/500m run
3×10 push ups
WOD
26:33 w Cleans @35kg instead snatch & 15x9kg slam ball instead 12 burpees
3×20 V-ups