Wednesday 062916

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s

15 Cal Row

5 Push Up Inch Worms

30s Couch Stretch ea. Leg

Every Minute On the Minute

16 MIN EMOM:

Odd: 3 Dead Lift @ 70% of 1RM

Even: 30 DU’s

L1( 30sec of DU Skill Work)

Deadlift (8 x 3 Reps )

WOD

Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP:

15 Toes 2 Bar

12 Slam Ball Ground 2 OH

20ft. OH Slam Ball Lunge

L1( Knees 2 Elbow, 30#/35#)

Rx(35/40#)