Warm Up
Pole to Pole Agility
Snatch Progressions
MOD (12 Min)
Work to single 3 position Power Snatch/Snatch (hips/hang/floor)
Partner WOD
In teams of 2
120 Push Ups, only work while partner performs a hollow hold
20 Alternating Power Snatch/Snatch 135/95
1000mRow, only work while partner holds barbell in Deadlift position 225/155
100ft OHWL 45/35, each partner does the lunges
Thank you for your interest in Swamp Rabbit CrossFit. As of Oct 31st, 2023 we are no longer operating out of 25 Delano Drive. Our coaching staff has relocated to a temporary location and are currently offering group functional fitness classes as well as personal one on one sessions. If you would like more information please contact Kara or Shannon or fill out the form. You can also follow them on instagram (@sr_coaches) to see what they are up to!
