Wednesday Workout: Row/Run, Burpee, Snatch

crossfit-charlottesville_0681

WOD

Level 1

3 Sets:

  • Row x 500m
  • Burpee x 15
  • Hang Power Snatch x 12
  • Rest 3 Minutes

*Record Total Time (including rest intervals). If running, do 400m course.

Level 2

3 Sets:

  • Row x 750m
  • Burpee x 20
  • Power Snatch (95/65) x 15
  • Rest 3 Minutes

*Record Total Time (including rest intervals). If running, do 600m course.

EXTRA CREDIT (on your own)

3-5 Sets:  30 Seconds Double Unders or Double Under Work, 5-10 Strict Handstand Push-ups (Sub strict press or l-seated dumbbell press)

REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

1 thought on “Wednesday Workout: Row/Run, Burpee, Snatch

  1. 23:50 (5:50,5:52,6:08)rx

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