Happy Birthday Saph!!!

CrossFit

WOD
“Alice in Pains”
Every 3:00 for as long as possible complete:
From 0:00-3:00
2 rounds:
10 Power Snatch 95/65lbs
2 Muscle Ups
From 3:00-6:00
2 rounds:
12 Power Snatch 95/65lbs
4 Muscle Ups
From 6:00-9:00
2 rounds:
14 Power Snatch 95/65lbs
6 Muscle Ups

Continue to add 2 Power Snatches and 2 Muscle Ups every 3 minutes until failure.

*If you complete the work within a time window, continue to the next set of work.

Feel: Gas
Pacing: Reach

Strength/Skill
Midline Finisher (after metcon)
3 Rounds
20 Russian Twists w/ 0-25lb plate
20 Ab-mat Sit Ups
:60 Plank

Stimulus: Accessory

Barbell

Clean Pull + Hang Power Clean
5×1 @60%
5×1 @65%
3×1 @70%