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Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds

15/12 Cal Row

10 WGS w/Push Up

10 Kipping Swing

8 SA Kettlebell Swing/side

5 Goblet Squats w/5sec Pause in Bottom

Weightlifting

Front Squat (2×3 @ 80%)

1×3 @ 75% with (1/3/X/1) Tempo

2×3 @ 80% with (1/3/X/1) Tempo

WOD

Metcon (AMRAP – Rounds and Reps)

5 Rounds

40ft DB OH Walking Lunge (50/35)

40 Double Under

*Start with and Every 2mins 10 Pull Ups

– 13min Time Cap –

L1 (Jumping Pull Up)(35/20)(60 Singles)

Rx (As Written)

Rx+ (C2B Pull Up)(70/50)