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