Comp Saturday

CrossFit Sanitas – Competitor

Warm-up

Dynamic and Activation Warm-Up

Conditioning

Metcon (20 Rounds for time)

EOMOM x 20min

Even: 100 yard Shuttle Sprint (as 5x 10m out/10m back)

Odd: 15 Lateral Box Jump Overs at 24”/20”

Barbell Conditioning

Metcon (Time)

Worm Work

50 Clean and Jerks for Time

*non-regionals team

50 Clean and Jerks for Time at 135/95

Comp WOD

Metcon (AMRAP – Rounds and Reps)

Weight Vest Workout

20min AMRAP

10 DB Thrusters 50/35#

10 C2B Pull-Ups

10 “”No Jump”” Burpees

10 Ring Rows *body Parallel to floor

10 DB SA OH Squat with 50#/35# (each side)

10 Push-Ups

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