WOD

5 Rounds for time

400M Run
21 Hang power snatches(below the knee) 45/35 lb
12 Thrusters 45/35 lb

Workout notes

Today’s workout is a task priority triplet with two barbell movements featuring an unloaded barbell.  Each round starts with a short 400M run but the volume will add up as you’ll be running over a mile after finishing five rounds.  The barbell weight should be one you can move confidently in large sets.  To scale you can use a training barbell or switch it up to dumbbells.  Keep them light and use one  for alternating hang snatches and a pair for thrusters.  If you are new to CrossFit or would like to scale the volume consider performing three or four rounds rather than all five.