WOD

Friday, August 9th

08/08/2019

WARMUP:

 

AMRAP x 8 minutes:

 

100m Run

 

5 Scap Pullups

 

10 Alternating DB Snatch

 

5 Pushups

 

10 Walking Lunges

 

 

 

Barbell Snatch Prep

 

 

 

EXTENDED WARMUP:

 

ON A 10:00 RUNNING CLOCK:
Build to a Moderate-Heavy Set of 3 Squat Snatch*
*Final set of 3 should be heavier than the weight you will use for the workout. 

 

 

WORKOUT:

 

CrossFit Games Event #1:

 

4 Rounds for time:

 

400m Run

 

3 Legless Rope Climbs

 

7 Squat Snatch (185/130)

 

*20:00 TIME CAP* 

 

 

 

COOL DOWN:
5:00 Shoulder/Thoracic mobilization