1.10.2023 OPEN 11.1 / 14.1


WARM-UP:
3 Rounds Bike 15 Calorie, Snatch Warm-up

STRENGTH:
Panda Pull   3 reps  EMOM 4 min
Panda Pull > Panda Pull > Squat Snatch 1 rep EMOM 6 min

WOD: OPEN 11.1 / 14.1

10 min AMRAP
30 Double Unders
15 Power Snatch 75/55 (55+ 65/45)

ICING:
Read about and then Sign-up for the CrossFit OPEN by Clicking HERE
Tabata Bike
KOT – Reverse Nordic 20 Reps