CrossFit 100419

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

15/12 Cal Row

10 PVC Pass Throughs

10 PVC Overhead Squats

8 Push Up Inchworms

15s Chin above the bar hold

Metcon (No Measure)

12 Min EMOM:

Min 1: 5 Over Head Squats w/ 21X1 Tempo

Min 2: 5 Kipping Swings

Min 3: 5 HR Push Ups

*Increase OHS weight each RD, building to load used for the WOD.

Skill Work

WOD

Perform Metcon A

Rest 5 Minutes

Perform Metcon B

A: Metcon (Distance)

5 Min AMRAP:

Max Distance Row (meters)

B: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

9 Overhead Squats (95/65#)

7 Pull-Ups

5 Over the Bar Burpees

L1: 45/35#, 7 Jumping Pull-Ups, 5 over the bar burpees

Rx: As Written

Rx+: 115/85#, Chest 2 Bar