To the Tenth Power

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

2 rounds:

20 DB Snatches

10 Box Jumps
Pre-WOD Mobility:

T-spine rake/roll (3 min)

Super couch (2 min each side)

Weightlifting

Hang Power Snatch (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

10 Power Snatches, 115/75 lbs

10 Burpee Bar Jump-overs

10 Toes-to-bar

Post-WOD Recovery

Lat smash (2 min each side)

High-quad barbell smash (2 min each side)

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