Cindy

Crossfit and 9:15 O lift:

Warmup:

500 m row or 400 m run

Mobility: Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min EMOM

3 OH squats working up to a heavy triple.

Workout:

For time:
Partner Run 400m or 500/400 m row
60 Back Squats (115lb/75lb) No racks for squats
60 DB, alternating snatches (50/35lb) or KB, not alternating, snatches (24/16kg)
30 Pull-ups
40 Back Squats (135lb/95lb)
60 DB (50/35lb) or KB snatches (24/16kg)
30 Pull-ups
20 Back Squats (155lb/115lb)
60 DB (50/35lb) or KB snatches (24/16kg)
20 Pull-ups
Partner Run 400m or row (500/400)
* Run/row as a team, split reps as evenly as possible. Share a bar, no racks unless you can't clean the weight.