CrossFit 091819

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Stay Strong CrossFit – CrossFit

Warm-up

500m Row

2 RD’s:

6 SL KB Dead Lift ea. Leg

10 Inch Worms/Kossack Lunge

10 Band Pull Aparts

20s SL Glute Bridge ea. Leg

Weightlifting

In 16 Minutes complete the 3 sets of 5 Dead Lifts @ 80-82.5% of 1RM Dead Lift.

Deadlift (3 x 5 @ 80-82.5%)

WOD

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

70 Cal Row

50 Alternating DB Snatches (50/35#)

30 Box Jumps (24/20″)

10 Ring Muscle Ups

L1: 60 Cal Row, 35/20#, Box Step Ups, 10 Ring Dips or Box Dips

Rx: As Written