WOD: Monday, September 30th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• PVC Pass Throughs – 15 Reps
• Couch  Stretch – 1 Minute Per side

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Strength: Front Squat (12 – 15 Minutes)  

• 5 sets x 1 Rep @85-90% of 1-Rep Max

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Workout: CrossFit Games Open Workout “13.1”

AMRAP x 17 Minutes

• 40 Burpees
• 30 Snatches (75/45)
• 30 Burpees
• 30 Snatches (95/65)
• 20 Burpees
• 30 Snatches (115/75)
• 10 Burpees
• Max Snatches (135/85)

*CRX: 30 snatches (75/45), (135/75), (165/100), (210/120)

*Score is total reps completed after 17 minutes

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Cardio Option: AMRAP x 17 Minutes

• 40 Burpees
• 60 American KB Swings (24k/16k)
• 30 Burpees
• 60 American KB Swings (24k/16k)
• 20 Burpees
• 60 American KB Swings (24k/16k)
• 10 Burpees
• Max American KB Swings (24k/16k)

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold