Workout of the Day
AMRAP in 8 minutes:
10 power snatches
30 crossovers

Rest 4 minutes

AMRAP in 8 minutes:
10 pull ups (strict or kipping)
30 double unders

Think ahead on your pace today; neither effort will be as much work as last Saturday’s longer WODs, but you should still be reserving some energy for your second workout.

Use a barbell with which you can finish the ten reps in at most three quick sets every round. Allow yourself 30 seconds to a minute for each round of jump rope in both workouts.

Record rounds and reps for the two workouts separately.

standard: 65/45
rx: 95/65
sport: 95/65, 5 bar muscle ups instead of 10 pull ups
metcon: 8:00 on, 4:00 off, 8:00 on