Friday

Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60

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Warm-up

Warm-up (No Measure)

Complete this as a warm up:

1 min cardio of choice

1 min of barbell snatches (mix in muscle snatch, power snatch, and OHS)

1 min cardio of choice

1 min of snatches @ 15-20% heavier than barbell (7-8 Reps)

1 min cardio of choice

1 min of snatches @ 15-20% heavier (5-6 Reps)

1 min cardio of choice

1 min of snatches @ 15-20% heavier (3-4 Reps)
Getting the cardio and barbell work in will really warm you up for the workout. It’s ok to be sweating a little bit before starting these shorter workouts, and actually beneficial. A good rule of thumb is the shorter the workout the longer the warm-up and vice versa.

Workout

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

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