A. Warm Up
400 meter run/row or skip for 3 minutes; followed by: 3 Sets 10 Front rack Box Step Ups (5 each side) 10 walk outs 10 lateral lunges 10 Snatch grip deadlifts 10 Sotts Presses followed by an empty bar set on your Front and Back Squat Cap this at 20 minutes! Scoring: Not Scored B. Alternating Sets: Front Squat, Back Squat 6 sets, starting a set every 2 minutes, of:
rest 3 minutes before part C C. 9 minute EMOM of Power Snatch + Overhead Squat + Snatches Every 1 minute for 9 minutes (9 rounds):
rest 3 minutes before part D D. 9 minute AMRAP of Toes to Bars, Deadlifts, and Snatches CrossFit Games Open 15.1 As Many Rounds and Reps as possible in 9 minutes:
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |