Fri – Jan 6th

Pre Warm-Up
3rds
10 cuff isolation
10 band pull apart
10 band row
+
30 KBS

 
Warm-Up
Barbell Drills

 
Strength
A.) Snatch
1.) 12min To find a heavy 1-1-1
2.) Drop to 90% of “1” for 1 Snatch OTMx10

 
WOD
CrossFit Open 16.1
20min AMRAP
25ft Overhead Walking Lunge @ 95/65
8 Bar Facing Burpees
25ft Overhead Walking lunge
8 C2B Pull-Ups

 
Movement standards

 

Announcement

 
Cool Down
1.) Row 1,000m
2.) Assault Bike 3min

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