1.10.17 CrossFit Workout WOD Thornton Northglenn CO

By 01/09/2017 wod

Warm up-
3 rounds
5×10 meter shuttle sprints
10 good mornings (45/35)
10 scorpion twists
10 therapy squats
A. Pause Back Squats
*All reps with a 3 second pause in the bottom
3X3 @70%
3X2 @75%
3X1 @80%
B. 12min AMRAP-
15 Power Snatches (95/65)
3 Bar Muscle-Ups *Sub for Bar MUs= 3 Burpee pull-ups sound good?
15 Overhead Squats (95/65)
9 Burpees over the bar

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