CrossFit 1013

Strength/Skill 
1. Overhead Squat 
work up to a heavy single 

2. Snatch Balance 
work up to a heavy single 

3. Hang Squat Snatch 
work up to a heavy single 
*There will be alternate movements for those that have a problem with overhead movements. 

4. Front Squats 3x3 (same weight across) 

WOD 
A: 3 Rounds
Row 300m
Rest 1:00

B: 5 Rounds 
Row 300m 
Rest 1:00
Score is total row times.