1.13.17

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass thru's
10 push-ups
10 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 inchworm walk outs
10 leg swings
:30 couch stretch
20 monster walks
20 band pull aparts

BENCHMARK FRIDAY
Another CrossFit Open Workout :)
"CrossFit Open Workout 13.1"
17 min AMRAP
40 burpees
30 snatch 75/45
30 burpees
30 snatch 135/75
20 burpees
30 snatches 165/100
10 burpees
AMRAP Snatch 210/120
*If you are unable to snatch the Rx weight, you can lighten the load or perform Ground to overhead in anyway