The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 8th - 2019 OPEN PROGRAM

OPEN 2019

REST

MARGAUX 2019

11 WALLBALLS EVERY 30 SEC X 5 MIN 

mobility 30 min

snatch warm up

start running clock
00-03
250 ft hs walk for time
min 5
max snatch in 20 sec
rest 90 sec
max snatch in 20 sec

metcon 1 25/20 cal row + 15 heavy sand bag overs + 40 ft sanbag carry x 2 rounds

rest as needed

200m farmer carry 10 alt db snatch + 15 mu + 10 alt db snatch + 200m farmer carry for time

rest as needed

accessory

15 weighted ring dips + 1 max wall hold + 10 weighted vest chin ups X 4 rounds nft

2 mile run for time

Margaux AlvarezComment