WOD 3/6/17

TODAYS IS THE LAST DAY TO
ENTER YOUR SCORE FOR
— CROSSFIT OPEN WOD 17.2 —

PLEASE ENTER YOUR SCORES BY 8:00PM

PreClass Work:
Foam Roll - Upper Back, Lats, Quads
Stretch - Couch Stretch, Knee to Wall, Wall Slides
LAX Ball - Scapula, Quads
WarmUp4

0:00-5:00
Whiteboard Discussion

5:00-13:00
8min AMRAP @60-70% effort:

10-15 Unbroken T2B
10-15 Box Jumps
10-15 Wall Ball (20/14)
rest 1min btw rounds

13:00-28:00
A1) Back Squat 4 x 4 @80%
Rest 1min
A2) CTB, Strict 4 x AMRAP Unbroken
Rest 2min

28:00-30:00
WOD SetUp

30:00-55:00 (25min CAP)
For time @ 97%: (5min or less)
12 Power Snatch, 115/75#
12 Bar Facing Burpee
9 Power Snatch, 115/75#
9 Bar Facing Burpee
6 Power Snatch, 115/75#
6 Bar Facing Burpee
Rest 5min

For time @ 97%: (5min or less)
12 Thrusters, 115/75#
12 Box Jump Over, 24/20”
9 Thrusters, 115/75#
12 Box Jump Over, 24/20”
6 Thrusters, 115/75#
12 Box Jump Over, 24/20”
Rest 5min

For time @ 97%: (5min or less)
15 Squat Clean Thrusters 115/75#
15 Bar Facing Burpee
21 Cal Row