Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 15 min cap

10 Iron cross/RO2VS

3:00 cardio

20 Banded lateral steps ea way

10 Frankensteins ea

20 Russian KB swings

10 Single leg KB deadlifts

10 Barbell RDL’s

10 Barbell Good mornings

Metcon (Time)

For time: 12 min cap

20 Pull-ups

20 Deadlifts (185/135)

20 Box jumps

20 Deadlifts (225/155)

20 Pull-ups

Rx+:

Men: 225/275

Women: 155/185

Fire breather:

Men: 275/315

Women: 185/205

Skill Work

Take the rest of class time to focus on a skill you have been trying to learn