Quote of the day
“Chances are, the more you do something, the better you get at it”
CrossFit Games 13.1
17min AMRAP
40 burpees to target
30 power snatch 75/45
30 burpees to target
30 power snatch 135/75
20 burpees to target
30 power snatch 165/100
10 burpees to target
AMRAP power snatch 210/120
*Target 6inches above reach
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Max unbroken wall balls 20/14
Weightlifting
Snatch grip sot press 3×5
Gymnastics
30 low rings muscle ups (perform after the workout)
*Use bands or have your feet on the ground
Core
L-sit hold 1min
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
10min to find 3RM back squat
5 rounds for time:
50 double unders each
50ft sync single arm overhead walking lunges 50/35
BURN
20min AMRAP
100 burpees
then
Row or bike as far as possible
