WOD 02.10.2017 Friday

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:

  • 40 Burpees to a 6″ target
  • 30 Snatches, 75# / 45#
  • 30 Burpees to a 6″ target
  • 30 Snatches, 135# / 75#
  • 20 Burpees to a 6″ target
  • 30 Snatches, 165# / 100#
  • 10 Burpees to a 6″ target
  • AMRAP Snatches 210# / 120#

* Scaled weights for intermediate/Masters 50+
45/35#, 75/55#, 100/75#, 120/90#

** Additional sub of ball slams

Accessory

Metcon
3 rounds

  • 10 Bent Over Rows
  • 10 Glute/Ham raises

* Sub 20 hip extensions for GHR