Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /www/wp-content/themes/Divi/includes/builder/functions.php on line 5812 Monday WOD 7/19/21 | CrossFit Ocean Isle Beach
(910) 579-9348

Monday Schedule: 6am/8am/9am/530pm WOD

STRENGTH
Every :90 for 5 sets:
1 Snatch Balance + 1 Overhead Squat + 1 Power Snatch (work with load that yields good form and technique/doesn’t have to be heavy/needs to be proper mechanics

METCON
5 Rounds For Time:
15 Overhead Squats (65/45) (95/65)
12 Kipping Pull-Ups or Scale Up to Chest to Bar Pull Ups
9 Burpee Box Jumps (24″/20′)

STRENGTH
Every :90 for 5 sets:
1 Snatch Balance + 1 Overhead Squat + 1 Power Snatch (work with load that yields good form and technique/doesn’t have to be heavy/needs to be proper mechanics

METCON
5 Rounds For Time:
15 Overhead Squats (65/45) (95/65)
12 Kipping Pull-Ups or Scale Up to Chest to Bar Pull Ups
9 Burpee Box Jumps (24″/20′)

STRENGTH
Every :90 for 5 sets:
1 Snatch Balance + 1 Overhead Squat + 1 Power Snatch (work with load that yields good form and technique/doesn’t have to be heavy/needs to be proper mechanics

METCON
5 Rounds For Time:
15 Overhead Squats (65/45) (95/65)
12 Kipping Pull-Ups or Scale Up to Chest to Bar Pull Ups
9 Burpee Box Jumps (24″/20′)