CrossFit warm up
Sampson stretch
OHS
Dips
GHD sit ups
GHD back ext
Pull ups
Skill
Movement standards
TEAM WOD
In Teams of 3
4 minutes max
effort
OHS w/65 m/95
*Bar cannot touch
the ground. Penalty 5 burpees for the whole TEAM*
4 minutes max
effort
Shoulder to over
head w/65 m/95
*Bar cannot touch
the ground. Penalty 5 burpees for the whole TEAM*
4 minutes max
effort
Snatch w/65 m/95
*Bar cannot touch
the ground. Penalty 5 burpees for the whole TEAM*
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