Friday 070116

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Stay Strong CrossFit – CrossFit

Warm-up

Row 750m

3 RD’s

10 DU/SU

8 Kipping Hollows/Swings

8 MU Ground Transitions

8 Muscle/Power/Squat Snatches

30s OH Distraction ea. Arm

WOD

Metcon (AMRAP – Reps)

14 Min AMRAP:

70 Double-Unders

7 Ring Muscle-Ups

7 Snatches

Scaled: (Single Unders, Pull-Ups, Snatches @ 55/75)

Rx: (Snatches @ 105/155)

Masters 40-49: (Snatches @ 95/135)

Masters 50-54: (Snatches @ 65/95)

Masters 55+: (Chest 2 Bar Pull-Ups, Snatches @ 55/75)