CrossFit 112818

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Stay Strong CrossFit – CrossFit

Warm-up

750m Row

2 RD’s:

10 KB Goblet Squats

8 WGS

8 Serattus Rolls against the Wall

10 Band Pull Aparts

30s Banded Front Rack Distraction ea. Arm

Weightlifting

In 18 Minutes build up and establish a 5 RM Front Squat for the day.

Front Squat (1 x 5 )

WOD

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

Rx+: 115/85#