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Stay Strong CrossFit – CrossFit

Warm-up

400m Run

3 RD’s

15 Air Squats

10 Spider Lunges

8 Ring Rows

30sec Wrist Extension Mobility

Weightlifting

Front Squat (3 x 5 Reps )

WOD

Metcon (Time)

2000m Row

50 Pistols

30 Hang Cleans

L1(1500m Row, 50 Box Step Ups, HC @65/95)

Rx(HC @ 95/135)

RX+(HC @ 115/155)

*18 Min TIME CAP