Stay Strong CrossFit – CrossFit
10 KB Goblet Squats
8 Serattus Rolls against the Wall
10 Band Pull Aparts
30s Banded Front Rack Distraction ea. Arm
In 18 Minutes build up and establish a 5 RM Front Squat for the day.
Front Squat (1 x 5 )
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
7 Hang Clean (95/65#)
3 Pistols over the bar ea. Leg
1+ Ring MU
*Pistols Over the Bar: complete a pistol and then step over the bar to other side to complete a pistol on the opposite leg. If you fail a pistol, it must be completed on the side that was failed before stepping over the bar*
L1: 75/55#, Modified Alternating Pistols or single leg box squat, 1+(2 Ring Rows+ 1 Dip) Ex: 2 RR+ 1 Dip, 3 RR+ 2 Dips, 4RR+ 3 Dips etc.
Rx: As Written
2018 11 28