Swamp City WOD – Fri, Feb 3

Swamp City Fitness – Swamp City WOD

Warm Up


Week 4 of 8 of a 5×5 Lifting Program.

25Min to Complete

Warm Up to 85% of your 1RM for each movement.

5×4 Snatch Grip Behind The Head Push Press

5×2 OHS

5×2 Snatch Balances

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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