Announcements

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PFC CrossFit – CrossFit

Karabel (Time)

10 RFT

3 Power Snatches 135/95

15 Wall balls (20/14)

WOD Guidance

I little mash-up of Karen and Isabel on the menu today. Power snatch weight should be moderate that allows for quick singles or touch & go reps. Wall Ball weight should be one that allows for unbroken sets in the early rounds at least. Goal time for this workout is 11-19 minutes.

Extra Work

4 sets of complex as heavy as possible

1 hang power snatch + 1 full squat snatch.