Strength
Front Squat – Find a heavy single quickly, then 2×8-10 Reps @ 70%
—20 Min Clock. Try to get assistance work finished
Conditioning “Crossfit Games Open WOD 20.1”
10 RFT
8 Ground to Overhead 95/65#
10 Bar Facing Burpees
WOD Notes: Goal is sub 15 minutes, since that was the time cap. Power snatches are preferred, but you may CnJ if necessary. You may step over the bar, but that is considered scaling.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy/5 moderate)
b) DB Bent-over Rows – 4×10 each arm heavy (pause & control eccentric)