1/31/14 CrossFit Open 13:1

Lets WOD up for the CrossFit Open which starts 2/27.
CF BC will run last years Open WOD’s on Fridays, Unleashing our potential for this season!

Warm Up
200 m run 12min CF Skills

Skill Snatch Progression
Empty 2×5 Power, mid thigh, floor

WOD 13:1 17min AMRAP
40 Burpees
30 snatches 75/45
30 burpees
30 snatches 135/75
20 burpees
30 snatches 165/100
10 burpee
AMRAP 210/120

Strength Back Squat
3×5 40, 50, 60%