CrossFit 7/05

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Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds (45sec Work / 15sec Transition)

A) Cal Row

B) Shoulder Taps / Push Up to Pike / Wall Walk

C) Goblet Squat w/5sec Ecc.

D) Hollow to Arch

Weightlifting

Front Squat

3×5 @ 75%

WOD

Metcon (Time)

For Time:

75 Cal Row

50 HSPU

25 DB Front Rack Box Step Ups (50/35)(24″/20″)

*Every time you break the HSPU, 12 Alternating DB Snatches (50/35)

L1 (50 Cal, 50 Push Ups)(35/20 DB)

Rx (As Written)

Rx+ (DBL DB Snatch)(DBL Front Rack Step Ups)