CrossFit Workout 8/11/17 Friday

General Warm-up

550 meter row or 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 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5(3 snatches + 3 clean and jerks) up to workout weight (try do link all of these reps.)
15 push-ups after each set

Workout (start this at 30 past the hour)

For time:
1.25 mile run (around the block)
30 snatches, 135 lbs/95 lbs/65 lbs
1.25 mile run (around the block)
30 clean and jerks, 135 lbs/95 lbs/65 lbs

Lift

EMOM for 20 minutes of:
20 double-unders
1 back squat

Start at 60% of your max and go up as you can.

Skills 

1o rounds of:
300 meter row
1 rope climb

Endurance

3 hour long slow cardio session

You pick how to do it.  You can do this 3 hour session either today, Saturday or Sunday.
Get out and enjoy the crazy beautiful CO weather.