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CrossFit 9/16/2019
Warm-up
400 M Run

:30 Samson Stretch/Side
10 Air Squat
10 Cossack Squat
10 Spiderman Lunge
10/Side Downward Dog Calf Stretch

:30 PVC Lat Stretch/Side
10 Pass Thru
10 Thread the Needle
10 Kneeling Wrist Flexion Stretch
10 Glide Kip

2 Round
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Back Squat
Strength
6 Rounds on 2:45 Interval

3 Front Squat + 6 Back Squat

*Perform 3 Front Squats, Rack Bar, Immediately Perform 6 Back Squat
*Work @ 72% of 1 RM Front Squat for Both Movements.
1: Front Squat (6 x 3)
2: Back Squat (6 x 6)
Metcon
1: Metcon (AMRAP - Reps)
EMOM 6

Min 1 - 40 Sec Max Wall Ball
Min 2 - 40 Sec Max Burpee (To 6" Target)
2: Metcon (AMRAP - Reps)
EMOM 6

Min 1 - 40 Sec Max Alt DB Snatch (50/35)
Min 2 - 40 Max DB Facing Burpee
 
 
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