140123 Friday

Crossfit workout 047

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes:
Mobility + 5-10:
1-arm DB HP,
Clean & Press–> C&J,
Hip Extension (hold load as able),
Toes to Bar (Strict Rnd 1).

Strength/Skill Development

Hang Snatch ( 12 minutes to TnG triple )

Partner WOD

Metcon (AMRAP – Reps)

AMRAP in 10 minutes:

P1: Row 200m

2 C&Js (@ today’s best HSn x 3)
6 Plank Burpees Over Bar

Pick up where your partner left off.

Score: Team’s Total Reps + 1 Rep for every 25m rowed (ie. 8 points for every 200m)