CrossFit 9/21

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

12 Cal Row/ 10 Cal Row/ 8 Cal Row (faster each RD)

6 Jumping Pull Ups

30s HS Hold

20s Banded Hip Distraction ea. Leg

Weightlifting

Clean Pull + Hang Clean

1x(1+3) @ 50%

2x(1+2) @ 60%

2x(1+2) @ 70%

1x(1+1) @ 75%

3x(1+1) @ 80%

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*Open Gym Athletes perform the following emom prior to Diane

EMOMx10

3-7 HSPU with 1sec pause at the top on each rep