RYANN and MADISON
WARM-UP:
Bike or Row for 6 min.
2 Rounds of 10 Each w/Barbell
Deadlift, Hang Clean, Push Press
Dynamic Stretch
STRENGTH:
OTR
Push Press
(4)3
Push Jerk
(3)3
Split Jerk
(2)3
WOD: GEMINI
8 min. AMRAP
8/6 Calorie Bike
2 Wallwalks
5 Deadlift 225/155
ICING:
Are you tuned in to the “Stand Firm CrossFit Cup”, “DIAPER DRIVE?
If not, look back to yesterdays web page or talk to your coach.
KOT – Tib Raises 20 Reps