THURSDAY, MARCH 7

WARM UP

500 meter row

3 rounds

10 high hang power snatches

10 overhead squats

10 snatch balances

30 second squat stretch

WOD

Back Squat

Find your 5 rep max.

then

Crossfit Games Open WOD 13.1

17 minute AMRAP of

40 burpees

30 snatches @75/45/45/35

30 burpees

30 snatches @135/75/75/55

20 burpees

30 snatches @165/100/100/75

10 burpees

Max rep snatches @210/120/120/90

Weights listed for snatches are men/ women/ men 55+/ women 55+

Burpees must jump and touch a target at least 6 inches above max reach.

Snatches can be muscle, power, squat or split.

If you are registered for the games, and looking to get an official score, you can come to the gym on Saturday @1pm. Today is not the day for official scoring.

FRIDAY, MARCH 8WEDNESDAY, MARCH 6

Click to share thisClick to share this