Menacing Minutes/Home WOD 101

CrossFit Templar – CrossFit

Brief

https://youtu.be/UB_R9czRP1o

Warm-up

1 minute Jump Rope

200M Run

10 Wall Squats

10 PVC Pass throughs

Metcon (AMRAP – Reps)

Home WOD

10 minute EMOM

15 Sit-ups

Max Effort Hang Snatch

5 minute Rest

10 minute EMOM

15 Jump Ropes

Max Effort Overhead Squats

Cash-out (no measure):

800M Run or 1 mile Bike or 1,000M Row

Metcon (Weight)

Menacing Minutes”

10 minute EMOM

1 Power Snatch + 1 Hang Snatch (unbroken)

Score is heaviest and lightest lifts added together.

5 minute Rest

Metcon (AMRAP – Reps)

10 minute EMOM

15 Double-unders

Max Effort Overhead Squats (75/55)

RX+ Drag Rope D/U

Masters (55/35)