Crossfit

Saturday Retest Prep

Warm-up
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up

10 Pass Throughs
10 Around the Worlds
10 OHS

2 Rounds
8 Lunges
8 Push Presses
8 Front Squats

Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP

RX
1000/850m Row
800m Run…then
Max DB Snatches 50/35

Scaled
850/600m Row
600m Run…then
Max DB Snatches 35/20

Rest 3:00minutes

10 minute AMRAP

RX
10 OHS 95/65
10 Burpees 6" target

Scaled
10 OHS 75/50
10 Burpees

You will put your total number of reps in as a score.