Primer:
6 Minutes
60s Row | 20 Shoulder Taps | 10 Air Squats | 5 Push Up to Down Dog
Directly into 4 Rounds on the every 90 –
6 Strict Press (climbing)
15 Push Ups
*45 seconds to add more weight
PAYDAY – AMRAP 20
500M ROW
40 Thrusters @ 45/35
30 Alternating DB Snatches @ 70/50
20 V-Ups
If you qualified and are sitting in the top 10% of your age group or division from the CrossFit Open let’s replace the V-Ups with T2B
Modifications:
500M ROw | 400M Ski | .8 Mile Bike
Dumbbell Version:
500M Row
40 Single DB Thrusters
30 Alternating DB Snatches
20 V-Ups
Bulletproof Shoulders:
500M Row
40 Goblet SQuats
100 Ft OH DB Walk (each arm)
20 V-Ups
No Equipment:
400M Run
40 Jumping Squats
30 PVC Hang Pwr Snatches
20 V-Ups