Friday 070116

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Stay Strong CrossFit - CrossFitWarm-upRow 750m 3 RD's 10 DU/SU 8 Kipping Hollows/Swings 8 MU Ground Transitions 8 Muscle/Power/Squat Snatches 30s OH Distraction ea. ArmWODMetcon (AMRAP - Reps)14 Min AMRAP: 70 Double-Unders 7 Ring Muscle-Ups 7 Snatches Scaled: (Single Unders, Pull-Ups, Snatches @ 55/75) Rx: (Snatches @ 105/155) Masters 40-49:…

Monday 062716

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Stay Strong CrossFit - CrossFitWarm-up800m Run 3 RD's 10 Band Pass Throughs 10 Band OHS 10 Hip Circles ea. LegWODMetcon (Time)5-10-15-20-15-10-5 Overhead Squats Toes 2 Bar Scaled: (55/75, Hanging Knee Raises) Rx:(75/115) Masters 40-49: (65/95) Masters 50+(55/75) (4-8-12-16-12-8-4)WeightliftingPaused Front Squat (5 x 3 Reps )*1 sec pause during ea. rep.