Wednesday

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Stay Strong CrossFit – CrossFit

Warm-up

4 RD’s

50m Run

5 Burpee Pull Ups/ Chest 2 Bar

30 sec Couch Stretch ea. Leg

Movement Prep:

2 RD’s

5 Dip-Drive

5 Hang Muscle Clean

5 Hang Power Cleans w/ barbell

Every Minute On the Minute

10 Min EMOM:

Odd: 3 Hang Cleans

Even: 20 ft. HS Walk/ 40ft bear Crawl

Hang Clean (5 x 3 Reps )

Partner WOD

Metcon (Time)

Partners Must Complete:

5000m Row

*L1 – 10 Sit ups after every switch

*RX – 5 T2B after every switch

*RX+ – 10 T2B after every switch

*Switch every 90 Seconds