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| Little baby Ben does not like GHR's... |
Dynamic Warm-Up/Burg WU
Beginner Strength:
Power Snatch: 7 x 1 (same weight all sets)
Int/Advanced Strength:
*To be done after metcon*
1-2 Rounds (light weight):
120m Sled Drag (light)
Band Tri Press Downs x 25
Band Assisted Pull-ups x 25
Leg Curls with Ankle Weights x 80
DB Rollbacks x 25
Face Pulls x 25
--No rest between sets
MetCon:
Crossfit Games Open WOD 12.3
AMRAP 18:
15 Box Jumps 24/20"
12 Shoulder-to-Overhead 115/95#
9 Toes-to-Bars
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