08/10/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

2 Minutes Cyclic Work @ easy pace (Bike / Rower / Jump Rope / Run)

1 Minute 90/90 Breathing w/ Curl Up

8 Banded Good Mornings

4 Single Arm KB Suit Case Deadlift (per side)

Metcon

Metcon (AMRAP – Reps)

15 minutes

2 minutes Rower (max cals)

10 Barbell OHS @ 45/35 lbs

10 Box Jumps w step down @ 24/20 inches

2 minutes AB (max cals)

10 Hand Release Push Ups

10 Strict Pull Ups