CrossFit WOD, October 3, 2018

The Good Gone Bad

Warm-up
Run 400
3 rounds
10 Air Squats
10 Push-up
10 PVC Pass through

Mobility
:30 Thread the Needle each side
:30 Cobra/Sphynx
x3

Weightlifting
15:00
Snatch (1-1-1-1-1 ascend)
50-60-70-80-90%

Metcon
17:00
The Good Gone Bad (3 Rounds for reps)
3 Rounds for Reps
1:00 Wallball 20/14
1:00 Push Press 75/55#
1:00 Box Jumps 24/20
1:00 Pull-up
1:00 Ab-mat sit-ups
1:00 Rest
rx+ 30/24, 95/75, c2b, GHD