CrossFit Open 12.1

Warm-up:

Squat Day Warm-up
Complete individual warm-up prior to class.
Partner Row 1,500m - 250m Turns
Alternate with:
  1. Sots Press w/bar x10
  2. Cobra w/Reverse Hands for 30 seconds
  3. Overhead Squat w/bar x10

Mobility:

Quad/Hip Opener: Wall Stretch

Announcements:

The Wod for Dogs/End of Summer Party at Justified is Saturday August 23rd!

Lift of the Day:

Test 1RM <3 or 7>
 
Shoulder Press
Low Bar Back Squat
Deadlift
 
Everyone else:
 
3 Minute AMRAP
Push Press 145/100 lbs
3 Minute AMRAP
Back Squat 50% of 1RM
 
Either do a 1RM test for a movement or the AMRAP not both.

Skills & Technique: (Click below for links to more info)

Wod:

CrossFit Open 12.1
 
Burpees 7 Minute AMRAP 
 
Must touch object 6" above reach