Saturday - CrossFit

Mobility

Super Rack Stretch
Couch Stretch

Clean + Thruster Warm up

5 Muscle Cleans
5 Front Squats
5 Strict Press
10 Thrusters

X3

Finish With Bi's (Time)

Partner Wod

min 0-10
Run 800m
then
Amrap
15  Burpee Box Jumps 24/20
10  Hang Power Cleans 135/95
Rest 2min

Min 12-20
Run 400m
then
Amrap
6 Thrusters 95/65
4 Front Squats
6 C2B/ Pull ups/ Ring Rows
Rest 2min

Then  for Time;

50 Wall Balls
40 T2B
30 Ohs 95/65
20 Bar facing burpees
10 Bicep Curls 50/35 Each Arm

***AMRAPs are Alternating Rounds

AMRAP - Rounds and Reps

Dan Shrum