ANNOUNCEMENTS
Did you sign up for the CrossFit Games Open? There is a scaled division this year so EVERYONE can participate!
More info and Register here: 2015 CrossFit Games
WARM UP
Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
Hang Clean - starting positions
BUY IN
Hang Clean Cycling
3 sets of 3 reps @ 70%
rest 90 seconds between each set
WOD
EMOTM for 24 minutes
Min 1: 25 DU + 5 TTB
Min 2: 10 burpees
Min 3: 8 thrusters 75/45
Min 1: 25 DU + 5 TTB
Min 2: 10 burpees
Min 3: 8 thrusters 75/45
CASH OUT
Recover
MOBILITY
Legs
Legs
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