Tuesday 051016

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s

300m Row

16 Spider Lunges

OH Banded Distraction

Every Minute On the Minute

16 Min EMOM:

Odd: Rope Climbs

Even: 40ft. Sled Pull

L1(Rope Climb pull to standing)

RX(2 Rope Climbs)

RX+(1 Leg Less Rope Climbs)

Rope Climb (8 x 1-2 Reps )

Sled Pull (8 x 40ft. )

WOD

Metcon (Time)

200m Run

45 Wall Ball

15 Pull Ups

200m Run

35 Wall Ball

15 Pull Ups

200m Run

25 Wall Ball

15 Pull Ups

200m Run

15 Wall Ball

15 Pull Ups

200m Run

RX+ Chest 2 Bars