Upper & Shoulder Warm Up 1

400m Run
Foam Roll:
Lats
Pecs
IT Band
Peroneals (side of calves)

2RFQ:
10 PVC Pass Overs
10 PVC Cirlces
10 yds. Spider Man Lunge Walks
10 Push Ups

Mobility:
Lunge w/ T-spine
Tricep/Trap Smash

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CrossFit Games Open 12.2 (AMRAP - Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

Beginners:
30 Snatches 65#/35#
30 Snatches
95#/55#
30 Snatches
115#/75#
AMRAP Squat Snatches until you reach a max for the day.

Time Cap 12 Minutes

Metcon (4 Rounds for reps)

4 Rounds of 400 meter run.
You have 4:00 minutes to complete 400 meters then repeat.

The faster you finish the longer you get to rest!