CrossFit 092517

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

400m Run

10 Kossack Squats/10 Curtsy Lunges

8 Ring Rows

6 Arm Bars

30s Glute Bridge

Weightlifting

Back Squat (5 x 3 @ 85%)

WOD

Metcon (Time)

5 RD’s:

7 Overhead Squats

7 Pull Ups

7 Burpees

L1: 55/35, Highest Pull Up Progression

Rx: 95/65

Rx+: 115/85, Chest 2 Bar