CrossFit 081919

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

50m Run

10 Alternating Box Steps

40′ Flamingo Walks, Spider Lunges, Kossack Lunges

8 Hand Release Push Ups

5 Jumping Ring Dips

Weightlifting

in 16 Minutes perform 3 x 4 Push Press @ 77%+ with a 2/1/X/1 Tempo.

Push Press (3 x 4 @ 77%+ )

WOD

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP:

15 Dead Lifts (155/105#)

10 Box Jumps (24/20″)

3 Ring Muscle Ups

400m Run

L1: 115/85#, Box Step Ups (24/20″), 5 Ring Dips

Rx: As Written

Rx+: 185/115#, 5 Ring Muscle Ups