Fri. Feb. 3rd

Pre Warm-Up
3rds
10 band pull apart
5 inchworms
10 sit-ups
+
30 KBS

 
Warm-Up
Barbells

 
Strength
A.) Snatch – OT90sec x5
4reps @ 70%
3reps @ 75%
2reps @ 80%
1rep @ 85%

 

B.) Clean & Jerk – OT90sec x5
4reps @ 70%
3reps @ 75%
2reps @ 80%
1rep @ 85%

 
WOD
CrossFit Open 12.4
12min AMRAP
150 Wall Ball
90 DU
30 MU

 

Rich vs. Dan

 
Cool Down
1.) 3min on AB
2.) 3min on Row
3.) Spend 10min on problem areas foam rolling

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