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October 13th, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats

Skill/Strength: Touch and Go Snatch
10-8-6-4

*get heavier as you go down in repetition.


WOD: 6 min AMRAP
5 HSPU
8 Toe to Bar


BURNER: 4x
20 cals Bike
3-5 Muscle Ups or 10 Pull Ups

Make this as hard as you want to.

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