CrossFit Martha's Vineyard

WOD:

Option 1:

5 min AMRAP

Buy-in: 100 Double-Unders (200 Single-Unders or 100 Plate Hops)

12 Power Snatches (75/55)(64/45)

4 Burpee Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-in: 100 DU’s

8 Power Snatches (95/65)(75/55)

4 Burpee Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-in: 100 DU’s

4 Power Snatches (115/80)(95/65)

4 Burpee Box Jump Overs

Option 2:

100 Plate Hops

right into

3 Rounds

12 Sumo Romanian Deadlifts (53/35) (video)

12 Single Leg Suitcase DL (53/35)  (video)

12 Medball V-Ups (14/10)

then

30/21 Calorie Bike

right into

3 Rounds

20 DBL Dumbbell Single Arm Push Press (40/30)

15 DB Push-Ups

100m Farmers Carry