CrossFit Workout 10/4/17 Wednesday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
16 KB swings, light
a set of ring dips

Workout (start this at 40 past the hour)

As many rounds in 20 minutes of:
150 meter run
15 pushups
15 V-ups
15 Russian KB swings, 24 kg/16 kg

Lift

EMOM for 20 minutes of:
1 power clean + 1 split jerk
Start at 70% and go up as you can.

Skills
5 rounds of:
300 meter row
3 rope climbs
Endurance

30 minute hungry run