Great Job STAND FIRM CrossFit !!!! You are all amazing humans.
WARM-UP:
Row 1K
Dynamic Stretch
STRENGTH:
Pause Front Squat (Pause 2 counts at the Bottom)
(4/50)3
Double Bounce Front Squat
(3/50)3
WOD: GET MOVING FAST
For Time:
4 Rounds
9-6-3 Reps
Thruster
Calorie Bike
Pull-up
Thruster weight
R1 75/45
R2 95/65
R3 115/85
R4 135/105
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups on slant board.
Deadhang for 90 sec.