CrossFit Martha's Vineyard

WOD:

Option 1:

10 min AMRAP

1 mile Run

Max Clean & Jerks (50/35 single arm DB-135/95 Bar)

rest 3 mins

7 min AMRAP

800m Run

Max Power Snatch (50/35 single arm DB-115/80 Bar)

rest 3 mins

4 min AMRAP

400m Run

Max Thrusters (50/35 single arm DB-95/65 Bar)

*use 2 DB’s if your weight isn’t challenging enough with 1 DB*

Option 2:

3 Rounds

400m Run (500/450m Row, 2:00 Bike, 100 High Knee Jump Rope *video*)

20 Ground2Overhead (slamball, DB snatch, KB/Bar clean & jerk…any method bringing weight from ground to overhead)

400m Run

20 Thrusters (Wallballs,goblet squats,single arm or double depending on equipment)