CrossFit Hanes Mill, WGW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 sets for Quality:
2 Minutes Cyclic Work @ easy pace (Choose Bike / Rower / Jump Rope / Run)
5 Half Kneeling Split Squats (per/side
4 Single Arm KB Suit Case Deadlift (per side)
Weightlifting
Split Jerk (Find 2 rm)
Metcon
Metcon (Time)
4 Rounds for Time:
400m run
5 Ring Muscle Ups ( 3 chest to bar 3 dip per 1 MU)
10 DB Box Step Overs @ 24/20 inches & 50/35 lbs (in each hand)
15 Deadlifts @ 225/155 lbs