Friction Crossfit Norton Shores WOD – Wednesday October 26th

Skill – Bar MU 8×2 Bar MU Pull up 5×2

Strength – Snatch Build to 90% or a Heavy  weight

WOD – EMOMx10 O- 5 Strict Pull up + 5 Burpee  E- Snatch DL + 2 Snatch Grip High Hang High Pull @50% of Snatch 1RM