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Wednesday 3221

Published on June 10, 2015, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

3 RNFT

10 Wallballs 20/14

L-Seated Dead Hang x 15-30 seconds

(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 15-30 seconds)

Weightlifting

Snatch Balance (4×3)

weight should stay light enough so that you stay fast and in good positions.

WOD

Metcon (Time)

4 RFT

63 double unders

15 T2B

9 Deadlift 255/175

Stretch

couch, pigeon, prayer