Monday 061917

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Stay Strong CrossFit – CrossFit

Warm-up

800m Run

2 RD’s:

10 KB Goblet Squats

10 Flamingo Walks

8 Push Up to Pikes

30s Banded Tricep Stretch ea. Arm

Weightlifting

Front Squat (3 x 5 @ 75% of 1 RM )

WOD

Part A: Complete the Granite Games Online Qualifier 17.2 Part 1

Rest 6 Minutes

Part B: Complete 6 Min AMRAP of 12 Cal Row/8 HSPU

A: Metcon (AMRAP – Rounds and Reps)

The Granite Games

Online Qualifer 17.2 Part 1

6 Min AMRAP:

6 Dead Lifts

6 Bar Facing Burpees

L1: (165#/115#)

Rx: (225#/155#)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

12 Cal Row

8 HSPU

L1: HRPU