Good Luck to Mark Knight as he competes in the
Colorado Open CrossFit competition in Denver tomorrow.
Warm-up (15 min.): 50 Calorie Row, 2 Rounds of 15 KB Swings, 15 Air Squats, 15 GPU. Dynamic Stretch
Strength (15 Min.): Back Squat
20 Reps at 85% of 1RM – 10 lbs.
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: UNIQUE
15 Min AMRAP
1 Muscle-up
5 Ring Dips
100m. KB Rack Position Carry 90/50
Icing: Mobility Hips and Hamstrings.