CrossFit 12/03

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Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds

20 Jumping Jacks

8 Band Good Mornings

10 Box Step Ups

8 Deadbugs

10 Banded Monster Walks/side

8 Ring Rows

Weightlifting

Deadlift (4×3 @ 80%)

*15mins

WOD

Metcon (AMRAP – Reps)

16min EMOM

A) 40ft Farm Lunge + 40ft Farm Carry (50/35)

B) 15 Bear Hug Abmat Sit Ups

C) Max Rep Burpee Box Jumps (24/20)

D) Rest

*Score Total BBJ

L1 (12/10 Cal)(20/15 Box)(35/20 Lunge)

Rx (As Written)

Rx+ (70/50)(GHDSU)