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CrossFit 10/4/2022
Warm-up

2 Round
5 Inchworm
10 Air Squat
10 Cossack Squat

2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 OHS

2 Round
5/Side Bird Dog
5 Scap Pull Up
10 Glide Kip

Barbell Warm Up

Weightlifting

Perform as 14 Min EMOM.  Split Jerks Min 1, Chin Ups Min 2, Etc

Pausing Split Jerk + Split Jerk (7 x 1, same weight across sets)
2 Second Pause in Dip
2 Sec Pause in Split
Strict Chin Up (7 x max set)
Metcon
4 RFT (Time)

16 Alt DB Snatch (50/35)[70/45]
8 Goblet Box Step Up (24/20)
400 M Run

BrewCity Home WOD

4 RFT

16 Alt DB Snatch

8 Goblet Step Up

400 M Run

 
 
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