Thursday 171130

 Three, Two, One—Liftoff!
The 2017 CrossFit Liftoff starts tomorrow! Tune in for the live announcement at 5 p.m. PT on Games.CrossFit.com or the CrossFit Games Facebook page. Still haven’t registered? You can sign up here

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

15 Min EMOM

10 KB swings Red/green Green/Purple Purple/Blue

7 Burpees

RomWOD: 18- 22 Minute  

COOL DOWN

Strongman:

Find heaviest 25M Zercher Yoke walk then remove 20:40lbs

Then

6 rds
50M yoke carry
Bent press heavy x 1ea
25M Zercher carry

Then

10min EMOM
Double KB Snatches x 10 blue/yellow

Then

Assault bike :10 on :20 off x 8 rest 5:10Min repeat