CrossFit Rift Valley – CrossFit
warmup (No Measure)
2′ row
4′ AMRAP
10 updowns
10 banded good mornings
10 banded dislocates
10 kip swings
then 2 rounds of:
10 scap pulls / ¼ pulls
10 db snatch L / 10 db snatch R
WOD (Time)
3′ x 6 sets
12 pull-ups
12/8 cal row
12 db snatch (50/35)
*score is slowest round
*no scheduled rest, you should have rest in the 3 minutes
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