CrossFit 9/23

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Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

300m Row

10 Plate Cuban Presses

10 Spider Lunges

10 Kipping Swings

20sec Banded Front Rack or OH Distraction

Weightlifting

Push Press (4×4 @ 70%)

Team WOD

Teams of 3

Metcon (Time)

15min Time Cap

Complete a 3000m Row and,

3 Rounds

40 Thrusters (95/65)

40 Pull Ups

*One Athlete Always Rowing until Meters are Done or Time Cap
L1 (75/55)

Rx (As Written)

Rx+ (115/85)