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