Main – CrossFit

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10 mins

(No Measure)

3 Rounds

10 Ring Rows

20 sec HS Hold

Down & Back bear crawl

Movement Prep

20 mins

(No Measure)

Foam Roll Lats

3×10 Weighted Pass Throughs

Pigeon Stretch

Calf Flossing

(No Measure)

Power Snatch Position Drills

Bar Complex –

Snatch Grip DL

High Pulls

Hang Power Snatch

Behind the Neck Press


CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
*Can scale to ground to overhead – power clean + push press/jerk


(No Measure)

4x 100m Front Rack KB Carries


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