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Friday 2.5.16

5
Feb

Friday 2.5.16

Don’t forget to sign up for the CrossFit Open . Scroll to the bottom for link. 

Work3 min

Row/run/airdyne

3 rds

10 Wall facing squats

10 Russian swings

10 T-spine wall press
WOD

A.

6 Min EMOM

LVL 1

Power snatch X3
LVL 2

X2 Squat snatch
****Quality of form is the biggest priority. Weight is up to you

B.

2012 Crossfit Open 12.1 Workout

7 min Of

Burpees

For todays jumping purposes these will be plate burpees

There is an option for a 5 min Substitute-Use this option if your more likely to keep a better pace and a higher overall level of intensity
C.

From the Ground

3X :40 Max effort 3/4 squats (Front rack barbell 75/55)

Rest 1:20
Optional Training

20 Burpee Muscle ups for time

Inspired by “Haines the Great”

10 Min Cap

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