WARM UP / MOBILITY

Dynamic warm-up lengths
hip and shoulder circles
Pre-squat hip stretch
Pec/shoulder Scorpion stretch

WOD A

1 Pause Back Squat + 1 No-Pause Squat
Perform 1 back squat with a 4s pause at the bottom, then a second rep with no pause.

Every 2 min x 6 sets:
Aim for 70-80% of 1RM across
(Attempt to load slightly heavier than June 5th)

WOD B

CrossFit Open 13.1
Complete AMRAP in 17 minutes of:

40 Burpees (2 hand touch to 6″ above reach)
30 Snatches (75/45 lbs)
30 Burpees
30 Snatches (135/75 lbs)
20 Burpees
30 Snatches (165/100 lbs)
10 burpees
AMRAP Snatches (210/120 lbs)
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Scale the barbell weighs so that reps at the third barbell are attainable.
Masters 55+ Rx:
Men: 45 / 75 / 100 / 120lbs
Women: 35 / 55 / 75 / 90lbs