CrossFit Open Wod 15.1

Warm-up:

Row 300m @ 80% of max effort

Followed by:

  1. 15 Shoulder Swing
  2. 10 Hamstring Decelleration 
  3. 5 Squat Clean & Jerk w/bar
  4. 5 Snatch from position 1 w/bar

(Begin warming up weights after mobility) 

Mobility:

Trap Smash + Forearm Smash 

Announcements:

Today is the last day to sign-up for the CF Open/Sibling Rivalry
You must be signed up with your 15.1 score submitted by 8:00pm eastern time. 
DO NOT FORGET TO POST YOUR OPEN SCORES BY 8:00pm TONIGHT!

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

Wod:

CrossFit Open Wod 15.1 

15 Toes-to-Bar
10 Deadlift 115/75lbs
5 Snatch 115/75lbs

9 Minute AMRAP

Immediately followed by:

6 Minutes to establish 1RM Clean and Jerk

Score rounds and reps. 
Score heaviest lift.
Judges required. Run 2 heats.