Congratulations to The 2106 CrossFit Games Champions
Matt Fraser, Katrin Davidsdottir, and CrossFit Mayhem
Results of the CrossFit Games fantasy game will be announced Tuesday.
Warm-up (15 Min.): Row 500m. 2 Rounds of 10 KB Swing, 10 Goblet Squat, 10 Mountain Climbers.
Dynamic Stretch. Sprints
Strength (15 Min.): Back Squat
20 Reps at 85% of 1RM – 40lbs.
Do this off the rack.
Do not rack the bar until you have completed all 20 Reps.
If you have to rest you must continue holding the bar during the rest.
WOD: THE SORTA SEPARATOR
For Time:
12 HSPU
15 Back Squat 155/125
20 Burpee over the Bar
9 HSPU
18 Front Squat 135/95
20 Burpee over the Bar
6 HSPU
21 OH Squat 95/65
20 Burpee over the Bar
Icing: Mobility