Wednesday 052516

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Stay Strong CrossFit – CrossFit

Warm-up

Row 750m

3 RD’s

12 Spider Lunges

6 Burpee Chest 2 Bar

30sec OH Distraction ea. Arm

Weightlifting

Shoulder Press (5 x 3 Reps )

WOD

Metcon (5 Rounds for distance)

5 RD’s

Every 3 Minutes Complete:

7 Power Cleans

9 Box Jumps (20″/24″)

Max Distance HS Walk

L1 (65/95)(Max HS Shoulder Taps)

Rx(95/135)

Rx+(115/155)