Strength / Skill
On a 20:00 min Clock
From RIG
ohs 3x3 - 3 second pause at bottom
-empty barbell, increase but stay light
4x1 build to heavy load for today
sn balance 3x3 - fast (no dip)
-empty barbell, increase but stay light
From Station:
5x1 Sn pull + 1 muscle snatch
5x1 hang power snatch + 1 power snatch (from floor)
CrossFit Open WOD
OPEN 11.1 / 14.1
10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,
5 minute transition
ROW 500 METERS FOR TIME
record time
