CrossFit 12/05

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Stay Strong CrossFit - CrossFitWarm-up2 Rounds 12 Cal Row w/3-1 Tempo 12 Controlled Hanging K290 10 Sumo Inchworms w/Push Up 10 KB Deadlift w/3sec Eccentric 8 Quarter Squat Jumps 8 BB Rows w/(3/2/X/2) TempoWeightliftingBarbell Row (3x6 @ 50-65%)*12mins and base % off 1RM CleanWODMetcon (Time)Rowing Ladder 10-20-30-40-50-40-30-20-10 Calorie Row *Rest…

CrossFit 12/02

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Stay Strong CrossFit - CrossFitWarm-up6 Rounds of Rowling Odd (Push Up Box Step Ups/side) Even (Kipping Swings x 2)WeightliftingHang Power Snatch5-4-3-2-2-2-2-2 *Every90sec, Build in Weight Starting at 50%WODMetcon (Time)18-15-12-9-6-3 Chest to Bar Pull Up Burpee Box Jump (24/20) *14min Time Cap L1 (Strict)(Burpee Box Step Up) Rx (Pull Up) Rx+…