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Mobility
Movement Prep
Lacrosse Ball – Upper trap mash
Foam Roll – T-Spine & Lats
Woody Band – Simple 5-Way Shoulder Mob. (Video HERE courtesy of Kelly Starrett via Mobility | WOD)
2 Hang Snatch Pull + 1 Hang Snatch + 1 OHS (Reach Max load for complex in 15 Minutes)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
8 Burpees Over The Bar
1 Rope Climb, 15ft (sub 10 ring rows)
6 Hang Power Snatch, 115/75lb
1 Rope Climb, 15ft
4 Thruster, 115/75lb
1 Rope Climb, 15ft
RX PLUS:
Thruster & Hang Power Snatch: 135/95lb
Tuesday night, CrossFit Springfield member, Jerry Stewart was acknowledged by the City of Springfield for his role in helping save the life of a co-worker who suffered a heart attack. 
We’re all extremely proud of you, Jerry!