140130 Thursday

Crossfit workout 031

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 6-12:
Axle Front Squat,
BTNP,
Hip Extension,
Pull-up (Strict Rnd 1)/Ring-rows

Strength/Skill Development

Power Snatch (Spend 12 minutes building to a tough double )

WOD

Metcon (AMRAP – Reps)

10 Minute EMOM:

Odd: 6 Axle Shoulder to OH (~70-80% of today’s best PwrSn x 2)

Even: AMRAP Pull-ups/Ring-rows in 20 seconds