Wednesday 033016

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Stay Strong CrossFit – CrossFit

Warm-up

4 RD’s

200m Row/Run

6 Push Up Inch Worms

8 Banded Sampson Lunges

30s Tricep stretch

Every Minute On the Minute

16 MIN EMOM:

Odd: 3 Front Squats @ 60% of 1RM

Even: 5 Ring Dips (RX+ 2 sec Pause @ Bottom)

Front Squat (8 x 3 Reps )

Aim to complete @ 60% of 1RM

Ring Dips (8 x 5 )

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP Ladder:

3+ OHS (3/6/9/etc.)

15 DU’s

L1(55/75)(2:1 Singles)

RX (65/95)

RX+(95/135)