Warm-up/Strength:
1) Row 5 minutes
2) 3 sets @ easy pace:
30 Single Unders + 5 Double Unders
5 Muscle Snatch, 45#/35#
3) EMOM 10, alternating:
a) 3-5 Power Snatch, starting at 45#/35#, adding 10# per set until 75#/55#
b) 10 Single Unders + 10-15 Double Unders
4) 2 sets:
10 second sprint on Rower
WOD:
CrossFit Games Open Workout 14.1
AMRAP 10:
30 Double Unders
15 Power Snatch, 75#/55#