Throwback CrossFit Regina 10 years

Warm up: CrossFit Warmup x 3
Pre-mobility: Bottom squat with barbell just above knees

Health and Fitness
A. Three sets of:
A1. Front Squat x 8-10 reps @ 30X1, Rest 60 seconds
A2. Wall Climbs x 3-5 reps, Rest 60 seconds
A3. Plank from Elbows x 60 seconds, Rest 60 seconds
B. 10min AMRAP
Partner up, split WB as needed, alternate sntach as listed below
5 wall ball (20/14, 10/9ft)
5 Power Snatch (athlete 1)
10 Wall Ball (M-20# to 10′) (W-14# to 9′)
5 Power Snatch (athlete 2)
15 Wall Ball
5 Power Snatch (athlete 1)
20 Wall Ball
5 Power Snatch (athlete 2)
25 Wall ball… etc,
as far as possible of Wall ball – Use KB or DB snatch instead of BB Snatch
Classic:
A. Five sets of:
A1. Front Squat x 8 reps Suggested Loading – 70%-75%, Rest 20 seconds
A2. Strict Handstand Push-Ups x 10-15 reps or Wall Climbs x 4-6 reps, Rest 3 Minutes
B. 10min AMRAP
5 wall ball (20/14, 10/9ft)
5 Power Snatch (95/65)
10 Wall Ball (M-20# to 10′) (W-14# to 9′)
5 Power Snatch
15 Wall Ball
5 Power Snatch
20 Wall Ball
5 Power Snatch
25 Wall ball… etc,
as far as possible of Wall ball
D. Mobility = T-spine smash, banded bully