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CrossFit Now – CrossFit


WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Thread the Needle – Hold :30 each side (No Measure)

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

SKILL

Pull Ups

WOD

12 min Run Clean T2B PS (Time)

12 min running clock..

400m Run

30 Cleans

20 Toes to bar

with remaining time find a one rep

Power Snatch

Score is time to finish Run, Clean and T2B and separate score for weight lifted

RX- 115/75

RX+ 135/95

M1- 75/55, Knee raises

M2- 55/45, Vups

Power Snatch (1 Rep Max)