CrossFit WOD- 181109

Chad always comes in ready to crush every workout.


E2MOM x 10

Squat Snatch + Pause OHS (5 sec)

*Ascending in weight
*Focus is bottom position and getting comfy with that


Optional Buy Out
“Hollow Row”

3 Rounds
500m Row
21 Hollow Rocks
1 min rest


* Lifting day!
*When we lift heavy and take rest we drastically improve lipolysis and hypertrophy. It is also important to note: Heavy lifts involving the giant muscle groups in your body tells your body to burn fat and build muscle to a much higher degree than small muscle groups.
*This is also a great skill day (this is true as we utilize the on the minute protocol.)


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