CrossFit 120118

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Stay Strong CrossFit – CrossFit

Warm-up

Group Dynamic Warm Up

Weightlifting

In 16 Minutes build up and complete 4 sets of 3 Back Squats at 80% of 1RM.

Back Squat (4 x 3 reps @ 80% )

Team WOD

Teams of 3

Metcon (Time)

16 Min Time Cap:

30 Hang Clusters (95/65#)

15 Rope Climbs

1500m Row

15 Rope Climbs

30 Hang Clusters (95/65#)

L1: 75/55#, 30 Strict Pull Ups

Rx: As Written

Rx+: 135/95#