Crossfit 213 Downtown Los Angeles WOD October 20th, 2017

Friday:

Warm-up: Hip Mobility + Core & Glute Activation

2 Big Laps + Broadway n’ Back for Time

Strength/Skill:

Work up to 62.5% of 1RM of most recent 1RM Front Squat

Then Complete: 8 Sets of 3 Reps (Speed work)

Metcon:

For time:

Buy-in 1k Row

50 Front Rack “Forward” Lunges (RX:95/65)

30 Alternating DB Snatch (RX:65/30)

50  Front Rack “Reverse” Lunges

30 Alternating DB Snatch