Wednesday – July 22, 2015

Posted: July 21, 2015 by CrossFit NE Georgia in Workouts

Showdown Class Schedule

Showdown Ad Banner-4x8_x2

CrossFit NEGA – CrossFit

View Public Whiteboard


Back Squat (5 reps @ 65%, 75% & 85%)


Metcon (Time)

5 Rounds for Time:

20 UNBROKEN Wall Ball #20/#14

10 Hang Power Snatch @ 55%-60% of 1RM Snatch
***Penalty for breaking up WB = 800m run or 1000m Row each time you break up WB***

–>Penalties are to be performed during WOD… as soon as your stop or drop the WB go run (or row) <–


5 Rounds for Time:

10 Wall Ball

7 Hang Power Snatch

(Penalty = 400m run or 500m Row)


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s