Metcon (No Measure)
Emom 6
Strict Pull-ups w/5 sec hold x3
Dubs x30
Row Cal 12/10
Metcon (AMRAP – Rounds)
Emom 32
Min 1 – Run 200m
Min 2 – Power Snatch x3 @75%
Min 3 – KB Swing x20 Alt Arm 53/35
Min 4 – Rest
Warm-up
0-5:00
Briefing
5:00-30:00
Arm swings x20
Leg swings x20
Banded Hip Stretch x30s
Calf Stretch x30s
High Leg Kicks
Leg Cradle
Single Leg Hops
Bum Kickers
High Knees
Wall Slides
Jog
Squat Therapy
Demo Single DB Overhead Squats
Metcon (Time)
30:00-50:00
WOD Prep
4 RFT
400m Run
15 DB OH Squats R
15 DB OH Squats L
50:00-60:00
Cool Down and Clean Up
Deadlift (5-5-3-3-3+)
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″