Saturday 070216

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

500m Row

3 RD’s

15 Air Squats

10 Hip Circles ea. Leg

1. Banded OH Distraction/2. Banded Front Rack Distraction/3. Banded Tricep Stretch (30s ea. arm).

Weightlifting

Push Press (3 x 3 Reps )

Aim to complete all working sets @ 75% of 1 RM.

WOD

L1 and RX will complete the WOD as a partner WOD. Rx+ will complete the WOD on their own as written.

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
L1: (35/40# Medball Squat Cleans, Jumping Pull Ups)

Rx: (65#/95# Squat Cleans)