140411 Friday

photo (50)

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 5-10:
Romanian Deadlift
KB Windmill
NGHP
Goblet Squat
Toes to Bar.

Strength/Skill Development

A1. : Sumo Deadlift High Pull (x 5-8 x 3.)

A2. : 1-arm DB Overhead Squat (x 5-8/arm x 3. )

WOD

Complete 5 Rounds of the following EMOM (15 minutes total):

A. : Toes-To-Bar (x 5-8. Post score as total reps. )

B. : Goblet Squat ( x 7-10 Moderately Tough. Post total reps. )

C. : Metcon (AMRAP – Reps)

AMRAP Double Unders in 30s.

Post score as total reps.

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