CrossFit Workout 8/9/17 Wednesday

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-up (Start this at 20 past the hour)

5 x 3 of squat snatches, up to something that is heavy for you.
pullup warmup after each set

Workout (start this at 45 past the hour)

Amanda
9-7-5 reps for time of:
squat snatches, 135 lbs/95 lbs/65 lbs
muscle-ups

4:1 pull-ups to muscle-ups if you can’t do muscle-ups

Lift

Clean
EMOM for 20 minutes of:

1 squat clean + 1 front squat

Start at 70% of your clean and go up as you can.
Skills 

Do the endurance workout.

Endurance

10  x 500 meter row on the 2:00 rest interval

Try to hold your 2k race pace for each row.