CrossFit 081019

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

200m Run

10 PVC Pass Throughs

8 PVC or Barbell Kang Squats

10 Spider Lunges

8 Ring Rows

30s Glute Bridge

Partner WOD

A: Metcon (Time)

15 Min Time Cap:

27 Back Squat (135/95#)

400m Partner Run

18 Back Squat (185/115#)

400m Partner Run

9 Back Squat (225/135#)

400m Partner Run

L1: 95/65#, 135,95#, 185/115#

Rx: As Written

Rx+: 185/115#, 225/135#, 275/185#

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

8 Hang Power Snatch (95/65#)

12 Box Jump Overs (24/20″)

8 Bar Muscle Ups

12 Box Jump Overs (24/20″)

L1: 75/55#, Box Step Ups, 8 Highest Pull-Up Progression

Rx: As Written

Rx+: (115/85#)