Thursday 052616

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Stay Strong CrossFit – CrossFit

Warm-up

4 RD’s

12 Wall Balls

8 Ring Rows

6 Inch Worms

20s Pigeon Stretch ea. Leg

Weightlifting

Back Squat (3 x 3 Reps )

* 1 sec Pause at the bottom of ea. Squat

WOD

Metcon (Time)

15 Ring Muscle Ups

*Every time you come off the Rings complete the following:

200m Run

40ft. OH Walking Lunge

L1(45 Ring Dips, 25/45 OH)

RX(15 Ring MU, 25/45 OH)

RX+(30 Ring MU, 65/95# Axel Bar)