CrossFit WOD, September 26, 2018

Over and Out

Warm-up
7:00 AMRAP
Run 100
5 Inch Worm with push-up
10 Air Squats
:30 Bar Hang

Mobility
1:00 thoracic Foam Roll
:30 Foam roll quads each side
x2

Weightlifting
20:00
Overhead Squat (3-3-3-3-3)
Ascending

Metcon
15:00 Cap
Over and Out (Time)
20 Power Snatches 95/65
20 BF Burpees
20 OH Squats
20 BF Burpees
20 Squat Snatches

Rx+ 135/95
masters 75

PMOD
7 Sets (No Score)
L-Sit :10-:20
7 Paused Hip Extensions Pause at bottom and top for a full 2 seconds