We will be doing the Crossfit Total on Monday. Be ready! 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

50 single unders

10 empty barbell thrusters

10 bent over rows

10 OH lunges w/empty barbell

Workout warmup:

10 min Alternating EMOM

2-3 power snatches, working up in weight.

35 DU's

Workout:

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Lift:

Dead lift, warmup to 75% then 4x3 working up to a 3 rep max.

Skill:

HSPU, 10 strict, 10 deficit, 30 kipping.