CrossFit WOD, April 9, 2021

Open Prep 1.5

Warm-up
6:00
run 400 once
:30 bar hang
10 ring rows
10 air squats

Metcon
20:00 Cap
Open Prep 1.5 (Time)
3 Rounds:
21 C2B Pull-up
7 OHS (95/65)
-then-
3 Rounds:
21 Calorie Row
7 Front Squat (95/65)
Rx+ 115/75

Oly Lift
15:00
Squat Snatch + 4OHS (4×1 Ascending)
1 Rep = 1 squat Snatch + 4OHS

Interval Training
10:00
Metcon (2 Rounds for reps)
10:00 EMOM
Alternate 10:00 EMOM
5 T&G Clusters (95/65)
30 DU

Score Slowest Round of each

Mobility
foam roll on your own