Drive at 8am and 11am, CrossFit at 9 am and 10 am!
Mobility/ Prep
A1) With an empty barbell complete this complex 2 Power Snatch + 2 OHS + 6 Overhead Lunges
A2) 20 Second hollow hold
(For this stretch just sink into the stretch and hold it for 30 seconds. Do not do the arm raise piece in the video)
3 Rounds
WOD
“Work It”
20 1-Arm DB Snatch (take the DB from the ground to overhead, switch arms each rep)
25 Box Jumps
30 Front Rack Lunges
2 Rounds
**For the DB, go as heavy as possible. Use something you can lift with good form while fatigued.**
Fitness: 95/65
RX: 115/75
RX+: 135/95
DRIVE
1 Mile Run
50 Walking lunges
25 Burpees
50 Sit ups
25 Man Makers
1 Mile Run
Last Saturday’s Throwdown for a Cause!