08-07-17 WOD

CrossFit Full Bore, CrossFit Full Bore South – CrossFit

Warm-up (No Measure)

goblet squat, 1-arm overhead reach from deep squat, cat/cow, alternating supine lumbar twist

Dynamic: Junk Yard Dog 1 + 2

Group: Burgener snatch + Dead Bug

CrossFit

Front Squat (5×3 increase load each set)

Metcon (2 Rounds for reps)

AMRAP 5:

3 squat snatch 95/65 (+ 135/95)

50 double unders

Rest 5 mins
Scaled

3 squat snatch 75/55/power

100 jump rope

Metcon (No Measure)

40 good morning 75/55 + 1.5 min pigeon/side
Scaled

40 good morning 45/35 + 1.5 min pigeon/side

Bootcamp

Metcon (Time)

2 rounds for time:

25 goblet squats 35/25

25 Russian KBS 35/25

25 cal row

Metcon (Time)

10 rounds for time:

10 alternating DB snatch 50/35

10 lateral jump over parallette

Metcon (No Measure)

2 minutes monster walks (green band) + 2 minutes hip banded lunge/side (smaller than gren) + 2 minutes T-spine rollout