CrossFit 080519

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Stay Strong CrossFit – CrossFit

Warm-up

400m Run or 500m Row

2 RD’s:

10 Monkey Squats

3 Wall Walks

10 Alternating Box Step Ups

8 Ring Rows

Weightlifting

In 16 Minutes build up and perform 3 sets of 4 Back Squats with a 2/1/X/1 Tempo @ 75%+ of 1 RM.

Back Squat (3 x 4 @ 75%+ )

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

8 Hand Stand Push Ups

12 Alternating DB Snatches (50/35#)

16 Alternating DB Box Step Ups (24/20″)/50/35#)

*Open Standard for Box Step Ups*

L1: HR Push Ups, 35/20# DB Snatches, 35/20# Box Step Ups (20/12″)

Rx: As Written

Rx+: 70/50# DB Snatches and Box Step Ups