CrossFit – Thu, Mar 12
General Warm-up
Deadlift (“EMOM 10 Minutes
2 Deadlifts @ 50-60% 1RM
2 Deadlifts @ 50-60% 1RM
Lower the bar under control. Stand and reset between reps. Pull the bar off the floor FAST.”)
3 rounds for time (Time)
18 DB Snatches 50/35lbs
12 DB Facing Burpees
Perform snatches as 9 on arm 1, then 9 on arm 2.
Feel: Cardio/Gas
Pace: Reach
Target Score: 4-6 minutes
Firebreather Score: Sub 4 minutes
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.
3 rounds
:20 Plate Ground to Overhead
:10 Rest
:20 Plate Burpees
:10 Rest
:20 Elbows Plank
:10 Rest