Thursday 051916

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s

200m Run

15 Air Squats

30sec Banded Sampson ea. Leg

30 sec Banded OH Distraction ea Leg

Weightlifting

Back Squat (15 Mins to Establish 5RM)

WOD

Metcon (Time)

2016 Regional Event 7

21 Thrusters (65/95)

3 Legless RC

15 Thrusters (65/95)

2 Legless RC

9 Thrusters (65/95)

1 Legless RC

L1(45/65)(Normal RC)

RX(Normail RC)

Rx+(As Written)

Extra Credit

Metcon (4 Rounds for time)

4x800m Run

*Rest 3 minutes between sets