7-7-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

1 Round

Run 100m

15 Sit-ups

Run 100m

15 Push-ups

Run 100m

15 Air Squats

Mobility

Yoga Stretch

Metcon

Metcon (AMRAP – Reps)

Teams of 3

25 Min AMRAP

120 DB Step-ups 24″/20″ 50#/35#

120 Sledge Hammer Slams

-then-

Remaining time Max Calories on rower
*One person works.

*Score = total calories

Finisher

3 Rounds of:

1a) Front Rack DB Carry 50/35 x 100 Meters. Rest 30s.

1b) DB Hammer Curls x 10. Rest 30s.

1c) Hollow Hold x 20s. Rest 30s.

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