Monday 050916

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Stay Strong CrossFit – CrossFit

Warm-up

1000m Row

3 RD’s

15 Squats

10 Push Ups

5 Pull Ups

Weightlifting

Back Squat (5 x 2 Reps )

*2 sec pause a the bottom of the squat

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP Ladder:

1+ Squat Clean

40ft HS Walk

35 DU’s

L1(65/95, 80ft. Bear Crawl)

RX(95/135)

RX+(Complete @ 70% of Clean 1RM)

MU Accessory

10min EMOM

A- 20 sec False Grip Hold on bar

B- 5 Strict Pull ups