Wednesday 061516

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Stay Strong CrossFit – CrossFit

Warm-up

800m Run

3 RD’s

10 Swipes with Foam Roller Thoracic Spine

10 PVC Pass Throughs

10 Air Squats

30s Crab Stretch

Weightlifting

Paused Front Squat (3 x 5 Reps )

1 sec Pause @ the bottom of the Squat.

WOD

Metcon (Time)

400m Run Buy-In

4 RD’s

8 Squat Snatch

12 Pull-Ups

400m Run Buy-Out

L1(55/75)

Rx(75/115)

Rx+(95/135)