Workout of the Day

Main – CrossFit

Weightlifting

Snatch DL + Hang Snatch (EMOM 8 min @ 75%)

Snatch Grip Dead lift + Hang Full Snatch

Metcon

Three Wise Men Tribute (AMRAP – Reps)

“Jeremy”

AMRAP 4 Min:

5 Hang Squat Snatch (RX+ = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

AMRAP 4 Min:

10 Power Cleans (RX+ = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

AMRAP 4 Min:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

**Record TOTAL reps

11/10/2014

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