11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!
Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)
WARM UP
Pass throughBurpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge
BUY IN
15 min EMOTM - Snatch 1 Rep
70% x 1 x 5
73% x 1 x 5
76% x 1 x 5
SKILL
Snatch High Pull
Start @ ~50% 1RM
work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.
WOD
12min AMRAP
9 Power Snatch 115/75
12 C2B
15 Burpee BJO 24/20
CASH OUT
*if time allows
sprint 435/run 500m
2-4x
MOBILITY
couch stretch
RESULTS
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