CrossFit WOD, August 20, 2018

Country Mile

Metcon
30:00 Cap
Stop at 30:00 if not finished record time as 30:00 and put in comments how far you made it

Warm-up
Run 200m
1 Length Butt Kickers
1 Length High Knees
10 Air Squats

Then:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Mobility
1:00 Childs pose
:30 Ankle stretch each side
x2
Country Mile (Time)
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

If Unable to run–Row 2000/1600 M

Cooldown/Stretch
5:00-10:00 of foam rolling legs and hips