Swamp City Fitness – Swamp City WOD
Warm-up
50 jumping jacks
:10 hang
5 quad stretch toe touch
10 beat swings
50 jumping jacks
5 slow and lows
5 narrow grip rig raises
10 kipping beat swings
50 jumping jacks
20 banded pull-aparts in front
20 banded pull-aparts behind neck
Bench Press (1×1)
Find that 1RM!!! MUST HAVE A SPOTTER WHEN ATTEMPTING
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
22 MINUTE CAP