CrossFit 091619

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

50m Run

8 Sling Shot Squats

10s Chin Above the Bar Hold

50m Run

10 Spider Lunges w/ WGS

20s Planche Hold

Weightlifting

In 16 Minutes complete 3 sets of 6 Back Squats at 75-77.5%

Back Squat (3 x 6 @ 75-77.5%)

WOD

Metcon (Time)

4 RD’s:

20 Wall Ball (20/14#)

30 DU’s

20 HR Push Ups

200m Run

L1: 14/10#, 45 Singles

Rx: As Written

Rx+: 30/20#, 45 Double Unders