CrossFit 090619

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

50m Run

10 Slingshot Squats

8 Spider Lunges

8 Push Up to Standing

6 Barbell Muscle Snatch

6 Barbell Good Mornings

Weightlifting

In 18 minutes perform the following working sets for the Back Squat, building up to a Heavy Single for the day.

3, 2, 2, 1, 1

Back Squat (1 x 1 )

WOD

Metcon (2 Rounds for reps)

5 Min AMRAP:

-400m Run Buy In-

30 Over the Bar Burpees

15 Power Snatches

8 Min Rest

5 Min AMRAP:

-400m Run Buy In-

30 Over the Bar Burpees

15 Power Snatches

*Run counts as 1 rep*

L1: 75/55#

Rx: As Written

RX+: 135/95#, Bar Facing Burpees