CrossFit 10/07

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Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

15 Medball Cleans

10 Standing Flamigos/side

15 Kipping Swings

2 Rounds

15 Hollow Rocks

10 Shoulder Taps/side

15 Band Deadlifts

Weightlifting

Deadlift

1×5 @ 70%

2×5 @ 75%

1×5 @ 80%

*15min

WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

50 Double Under

25 Wallball (20#/14#)

10 HSPU

5 Bar Muscle Up

L1 (75 Singles)(14#/10#)(HRPU)(Highest PU Progression)

Rx (As Written)

Rx+ (SHSPU)