Thursday October 1st

Thursday October 1st

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Deadlift (5x2 E3M (HAP))

Metcon

KB OH Walking Lunge: 40’ (20kg/12kg)

Double FSQ: 20

Run: 200

AMRAP: 15 Minutes

Extra Credit

Wall Ball: Max Reps in 5:00 (#30/#20)

Rest 3:00

Then

Hit the number of WB you got in first 5:00 for time


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