Tues – Dec 12th

Pre Warm-Up
3 rounds
10 KBS
5 burpees
10 jump squats

 

Warm-Up
Game! 🙂
OHS Drills

 

Strength
A.) Overhead Squat
1.) Work to a heavy 3
2.) Drop to 85% for 1×8
3.) Drop 20/15lb and do 5reps w/ a 4sec passe @ rock bottom

 

WOD
CrossFit Open 15.1 and 15.1a
9min AMRAP
15 TTB
10 DL
5 Snatch @ 115/75

 

Part a
From 9min – 15min
Find a 1RM C&J

 

Video For Standards
https://www.youtube.com/watch?v=0-YfYcsduHA

 

Announcement! _ Froning Vs Fraser
https://www.youtube.com/watch?v=dM6birNZqOA

 

Cool Down
1.) Row for 5min
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

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