TEAM WOD

CrossFit Arioch – CrossFit

Warm-up

2 Rounds:

10 Kettlebell cleans (each arm)

10 Pressing snatch balance

10 yards Spiderman lunge

10 One arm thruster with kettlebell (each arm)

Team WOD

With a team of 3:

AMRAP40

300 Russian Kettlebell Swings (55#/35#)

300 Power Snatches (75#/55#)

30 Bar Muscle Ups

300 Thrusters (75#/55#)

Mobility

Put the ball on your shoulder and make yourself vomit: 2 minutes per shoulder (4 minutes total)

First rib: 2 minutes per side (4 minutes total)