Molon Labe CrossFit

Dynamic Warm-up

Strength: EMOM 10 Minutes of
-Even: Snatch work
-Odd: Rest and load weight

WOD
3 Minutes to complete:
-30 Pull-ups
-30 Atomic Sit-Ups @25/15

*Rest 2 Minutes

5 Minutes to complete:
-40 Box jumps @24/20
-40 Alternating Dumbbell snatches @50/35 (RX+75/60)

*Rest 3 Minutes

7 Minutes to complete:
-50 Double unders (150 singles)
-50 Man makers (RX+ 20/15)

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