CrossFit WOD, October 8, 2020

“This Should be Fun”, They Said

Warm-up
6:00 AMRAP
row 200m once then
Bear Crawl 20 feet
Bar hang :30
5 air squat

Mobility
:30 Banded Hip Distraction (extension) each side
1:00 Thoracic Foam Roll
x2
https://www.youtube.com/watch?v=dzhz67lXkAE

Metcon
“This Should Be Fun”, They said (4 Rounds for reps)
0:00-7:00
10-9-8-7-6-5-4-3-2-1
Box Jump 24/20
Pull-ups
7:00-14:00
21-15-9
WB 20/14#
RKB 53/35#
HR Push-ups
14:00-21:00
25 Sit-ups
50 Burpees
25 Sit-ups
21:00-28:00
1200/1000M Row

Basically it’s 4 wods with 7:00 cap. With no break.
Suggestion: if not done in 6:00 or less, stop and take score. Rest the minute.

Weightlifting
10:00 EMOM
Snatch Complex (EMOM 10:00)
Power Snatch+Hang Squat Snatch+Full Snatch

60% of 1RM Snatch