CrossFit 1013

Strength/Skill
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

WOD 
A: 5 Rounds of:
In 2 mins complete:
100m Run
5 Deadlifts
Max reps of Single unders in the remaining time
Rest 1 minute between rounds, score is total number of Single Unders

B: 7 Rounds of:
In 2 mins complete:
200m Run
7 Deadlifts 275#/195#
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of Double Unders