CrossFit WOD, July 27, 2018

A Whole Lotta Pullin’

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

Mobility
6:00
1:00 Bottom Squat
1:00 Sampson each side
x2

Weightlifting
15:00 CAP
Deadlift (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 2000/1800m
15 Snatch
Row 1000/900m
21 Snatch
Row 500/450m
Rx+ 135/95

Power or full snatch acceptable
first row=3 Second row=2 third row=1