08/13/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

2 Minutes Cyclic Work @ easy pace (run, row, or cycle)

5-8 Single Arm Landmine Thruster (per arm) (barbell only)

10 Quadruped T-Spine Rotations (per side)

10 Single Leg Hip Airplane (per leg)

5 Muscle Snatch @ 45/35 lbs

Metcon

Metcon (Time)

5 Sets

400m run

15 Hang Power Cleans 95/65 lbs

9 Chest to Bar