CrossFit – Thu, Feb 26
General Warm-up
Squat Snatch (“EMOM 10 Minutes
1 Squat Snatch @ 80% +
1 Squat Snatch @ 80% +
Start at 80% and build as heavy as desired.”)
AMRAP 4 Minutes (AMRAP – Rounds and Reps)
10 Wallballs 20/14lbs
8 Power Snatches 75/55lbs
Feel: Cardio
Pace: Reach
Target Score: 4+ rounds
Firebreather Score: 6+ rounds
Extra Credit (Checkmark)
40-60 Minute Machine Flush / MOB
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as you can, excluding running but not walking. Pace should feel very very easy, but elicit a nice sweat to aid in your mobility routine.
On a 7:30 clock, Machine of choice
Every 1:30 perform:
4 Burpees
8 DB Hang Snatch