CrossFit 112618

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

20 Cal Row/Bike or Ski

15 Air Squats

10 Banded Shoulder Press

8 Push Up to Pike

30s Banded Front Rack Distraction/Banded Tricep Distraction

Weightlifting

In 16 Minutes perform 5 sets of 3 @ 75% of 1 RM.

Push Press (5 x 3 @ 75% )

WOD

Metcon (Time)

100 DU’s

50 Thrusters (95/65#)

100 DU’s

50 Pull Ups

100 DU’s

50 Burpees

L1: 150 Singles, 75/55#, Ring Rows

Rx: As Written:

Rx+: 115/85#, Chest 2 Bar

*18 Min Time Cap