CrossFit Team Offutt Tactical Fitness

S/S/S:

Hang Snatch 5 X 2

Increase weight per set

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WOD:

“The Admiral”

3 Rounds for time of:

20 Burpee Pull ups – (bar should be about 6″ above max reach)

20 Front Squats, 155/105

20 Box Jumps, 24/20″

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Scaling Options:

Burpee Pull Up – less than 6” from reach

FS – as needed. Shoot for a weight you can do 10 reps unbroken

BJ – 20/16

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Xtra:

Snatch Pull – 5 x 5

3 X Max Effort Kipping dips. Rest as needed