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LAST CALL TO SIGN UP FOR THE CROSSFIT OPEN/STAND FIRM UP WILL BE SATURDAY THE 21ST.
WARM UP
10 Shuttle Runs
Barbell Warm Up 2 rds
10 Good Mornings
10 Hang Cleans
10 Front Squat
10 Push Press
STRENGTH
Deadlift/Reverse Hyper
Warm Up Set of 8
(6)2 Deficit
6@50%, 6@60%, 4@65%, 3@70% (2)2 75-80%
3×15 reps reverse hyper
WOD
8 min. AMRAP
8/6 Calorie Bike
2 Wallwalks
5 Deadlift 225/155
ICING
Bill’s Bike Tabata
Jefferson Curl
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