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CrossFit 2/4/2018

3
Feb

CrossFit 2/4/2018

Warm Up

Mobility – Shoulder

3 rounds of:
10 pvc pass through
10 pvc overhead squat
10 kip swings.

Then 3 sets of 5 with an empty barbell:
Gjodmornings
back squat
behind the neck snatch grip presses
drop snatch

WOD

For time with a partner (one person working at a time)

200 ft bear crawl (100 ft each)
20 power snatch
24 kipping pull-ups
2000M/1750M Row (total)
20 power snatch
24 kipping pull-ups
100/80 Cal Bike (total)
20 power snatch
24 kipping pull-ups

Health: 65/45 – ring rows
Athletic: 95/65
Perfomance: 135/95

For mixed gender teams, Row 1750M and Bike 90 Cal.