Skill/Strength:
EMOM 6
1: Weighted Plank Hold, 45 sec
2: Hang From Pullup Rig, 30-45 sec
Metcon:
CrossFit Open 13.1
17 min as far as possible
40 burpees
30 snatches 75/45lb
30 burpees
30 snatches 135/75lb
20 burpees
30 snatches 165/100lb
10 burpees
max reps at 210/120lb
-Burpees are jumping to touch pullup bar that is out of your reach when standing flat footed
Mandatory Mobility:
3 min hamstring smash per side
3 min rear delt smash per side
Optional Additional/Alternative Work:
Every 3 min for 5 Rounds
8 Overhead Squats at 50-55%
