CrossFit WOD, April 7, 2021

Open Prep 1.3

Warm-up
6:00
Row 250
10 Air Squats
10 Pushups
:30 Bar Hang

Mobility
:30 Bottom of Squat
:30 Sampson Stretch
x2

Oly Lift
16:00
Power Clean (5-5-5-5-5)
T-N-G at 60%

Metcon
8:00
Open Prep 1.3 (AMRAP – Rounds and Reps)
8:00 AMRAP
20 Wall Balls
3 Ring Muscle Ups

Scale RMU to
10 HRPU

Extra Work
14:00
14:00 EMOM Row (Time)
100M Sprint each minute

Score slowest round