Monday 032816

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Stay Strong CrossFit – CrossFit

Warm-up

Row 500m

15 Air Squats

8 Ring Rows

30 Sec Spider Stretch

Row 500m

12 KB Squats

8 Pull Ups

30sec Pigeon Stretch

Weightlifting

Back Squat (3 x 3 Reps)

Aim to complete working sets @ 80-85% of 1RM

WOD

Metcon (Time)

4 RD’s

10 Power Cleans

15 Box Jumps

18 HR Push Ups

L1( 55/75)

RX(75/115)

RX+(95/135)