FS plus a Duet

Today's Lift:

Front Squat
70% of C&Jx3
80% of C&Jx2
90% of C&Jx1
3 Attempts to Find a 1RM

Today's WOD:

4 Power Snatch @70% of Snatch 1RM
2 Rope Climb
  
8 Minute AMRAP
  
Followed by:
  
1 Minute Weighted Plank Hold 45/25lbs x2 

Warm-up:

45/15 Interval Warmup:
  1. Elbow-to-Instep
  2. Broad Jump
  3. Squats
  4. Inchworm w/push-up

MOD:

  • Front Squat
  • Power Snatch
  • Rope Climb

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results: