DON’T FORGET TO PURCHASE YOUR SPECTATOR TICKETS TO THE BIGGEST INDIVIDUAL COMPETITION OUTSIDE THE CROSSFIT GAMES! SEE GREG, MIKE, DANIEL, & KATIE BATTLE ALONGSIDE CROSSFIT GAMES COMPETITORS! SHOW YOUR SUPPORT! SEA OF BLUE!!! FOLLOW THE LINK:
O.C. THROWDOWN SPECTATOR TICKETS
WARM UP:
500 M. Row
25 Air Squats
10 Pull ups
SKILL:
3×3 Hollow Taps
Pair With
Pistol Work
-Work Technique
-Warm them Up!
LIFT:
Close Grip Bench Press
4 @ 70%
2 @ 80%
1 @ 90%
2 @ 75%
WOD:
“SNARF”
3 Rounds
4 Shoulder to Over Head (185/125) (165/115) (155/105) (135/95)
8 Box Jumps (30/24) (24/20) (20/12)
*Scale weight accordingly to level. Push yourself!
Then… (Immediately Following)
3 Rounds
10 C2B Pull Ups
20 Weighted Sit Up’s (50/35) (45/25) (25/15) (15/10)
POST WOD:
Foam Roll
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