CrossFit WOD, April 19, 2018

A Whole Lotta Pullin’

Warm-up
5:00
Run 100m
10 Air Squats
10 Pvc Passthrough

Mobility
6:00
1:00 Bottom Squat
:30 Front Rack Band Stretch
:30 Wrist Stretch
x3

Weightlifting
15:00 CAP
Front Squat (5-5-5-AMRAP)
70%

Warm-up
Burgener warmup
1. Dip drive
2. Dip drive> shrug
3. Dip drive >shrug >high elbows
4. Muscle snatch
5. Widen feet overhead squat
Feet back to jump position
6. hang snatch jump feet out
Feet back to jump position
7. Full snatch Jump feet out

Metcon
20:00 CAP
A Whole Lotta Pullin’ (Time)
9 Snatches 95/65
Row 2000m
15 Snatch
Row 1000m
21 Snatch
Row 500m
Rx+ 135/95

Power or full snatch acceptable