CrossFit 080819

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

15/12 Cal Row, Bike, or Ski

10 Band Pull Aparts

8 SL KB Dead Lift ea. Leg

10 Sumo Inch Worms

8 Kipping Swings

20S Banded OH Distraction ea. Arm

Weightlifting

In 16 Minutes build up and perform 3 sets of 2 Dead Lifts @ 85%+ with 2/1/X/1 Tempo (reset at bottom, no bounce).

Deadlift (3 x 2 @ 85%+)

WOD

Metcon (Time)

75 Cal Row

60 Wall Ball (20/14#)

45 Toes 2 Bar

60 Wall Ball (20/14#)

800m Run

L1: 60 Cal Row, 45 Wall Ball (14/10#), 30 Knees 2 Elbows,

Rx: As Written