Thursday the 2nd

bensmith_snatch

I.
Outlaw Warm-up

II.
3 Rounds (NFT)
13 Empty Bar Overhead Squats
13 Calorie Row

III.
EMOM (10)
1 Snatch @ 80%

IV.
“Jackie”
Row 1k
50 Thrusters 45/35#
30 Pull Ups

V.
3 Rounds (NFT)
10 GHRs
12 Dislocates
10 Step-ups (20″)
12 Band pulls

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Filed under 3 Rounds, accessory work, benchmark, crossfit, CrossFit Open, EMOM, Olympic Weightlifting, strength & conditioning, WOD

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