CrossFit 8/26

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Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds

12/10 Cal Row

8 SA DB Upright Row (ea. side)

8 SA KB Front Squat (ea. side)

30sec Overhead Banded Distraction (ea. side)

Strength

Back Squat (3×4 @ 77%+ (2/1/X/1))

*15min

Partner WOD

16min AMRAP

Partner A:

400m Row

Partner B:

6 SA KB Hang Snatch (R) (53#/35#)

6 SA KB Thruster (R)

6 SA KB Hang Snatch (L) (53#/35#)

6 SA KB Thruster (L)

*Partners switch after every 400m

**2 Separate Scores, distance and reps

L1: (35#/26#)

Rx: (As Written)

Rx+: (500m Row)

Metcon (Distance)

Score 1: Total Distance Rowed

Metcon (AMRAP – Reps)

Score 2: Total Reps