CrossFit 10/09

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Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

200m Run

10 Ring Rows w/ Pause at Top

10 Lateral Box Step ups

10 KB Sumo Deadlift High Pull

20s Hollow Hold

Weightlifting

Push Jerk

1×5 @ 70%

1×4 @ 75%

2×3 @ 80%

1×3 @ 82.5%

*15mins

WOD

Metcon (Time)

For Time:

30 T2B

10 DB Burpee Box Step Over (50#/35#)(24″/20″)

30 C2B

10 DB Devil Press (50#/35#)

30 Cal Row

*15min Time Cap

L1 (Pull Up OR Jumping)(35#/20#)(20″/15″)(K290)

Rx (As Written)

Rx+ (40s and 20s)