CrossFit WOD, April 4, 2018

Light Karabell

Warm-up
Arm/leg swings
Row 400
3 Rounds of
10 Light db press
10 Good morning
10 Air squats

Weightlifting
MOD (20:00 Time cap)
Push Jerk (8-8-8-8-8 Across)
Light to moderate weight

Metcon
Light Karabell (Time)
10 rounds for time
3 Power snatch 95/65
10 WB 20/14
RX+ = Karabell
10 rounds
3 PS 135/95
15 WB 20/14
Scale =scale weight as needed

Mobility
Foam roll
Quads
Thoracic
Banded hamstring