CrossFit Workout 10/13/18 Saturday

Warmup
5 step and 90 rep

Workout Warmup
15:00 of:
tire flip practice
5 db snatches/arm up to wow
pullup warmup
30 double unders

CrossFit Workout
Teams of 3, One working, one holding, one working. If person holding drops, stop working/switch

300 double unders+ hollow hold
80 pullups+ Waiter’s Hold 24/16
100 dumbbell snatch 50/35+ Farmer’s Hold 2×24/16
80 kb situps 24/16 + crush carry hold 24/16
30 tire flips + goblet squat hold 24/16

Lift
Warmup your snatch and clean and jerk, then:

20:00 to build to a heavy snatch
20:00 to build to a heavy clean and jerk