• 20 Minute AMRAP:

• Shuttle Run x 50 meters (outside door to dumpster and back)
• Box Step-Up x 5/leg @ 24/20 inches
• 10 Cal. Row/Ski-Erg/Airdyne/100 meter Run
• 1-Arm Alternating DB Snatch x 5/arm @ 35/25 lbs.

• Important - This is our workout of the week where we are striving to get a good sweat going and leave the gym feeling good and ready to attack the Crossfit Open workout tomorrow. That is why the step-ups are without weight and the DB Snatches are light. We are striving to pick a steady pace from the start that we can maintain for the duration of the 20 minutes. Your goal with this is to stay continually moving. If you have to stop and rest repeatedly, you went too hard from the start. Pick a pace and maintain it. Again, just like the previous two Thursdays, you SHOULD NOT be laid out on the floor, completely exhausted after this. Enjoy today and rest up for Crossfit Open Workout 17.4 tomorrow!