Workout 9.13.15

Nickname: The banshee’s veil

Cloud 9 CrossFit – CrossFit

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T spine and arm sweep shoulder mobility as a class

Weightlifting

OTM for 10 min:

Snatch grip deadlift

Hang snatch

Snatch

Overhead squat

WOD

KB snatch skill work

Metcon (Time)

For time:

50 double unders

40 wallballs

30 sit ups

20 fairy jumps

10 kb snatches 50/35

Rest 1 min

10 KB snatches 50/35

20 fairy jumps

30 sit ups

40 wall balls

50 double unders

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