Nicho is ready…. Are you?

 

And if you haven’t seen this video yet, its pretty awesome!

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and don’t forget! Sign up for the  CrossFit Open! www.games.crossfit.com. Don’t miss your chance to win a month of unlimited CFCP membership or a pair of  Reebok Olympic Lifting Shoes!

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 n 50 ghd

Thoracic extension on the wall

Strength
Snatch lift off to top of knee (pause 2 sec)
Snatch  pull.
2-2-2-2-2

Snatch
1-1-1-1.

WOD

12-9-6-3 reps for time of:
95/65 power snatch
Burpees

MAD MOBI
Frog legs
Pigeon
Corner stretch
Hamstring up n over

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