CrossFit – Wed, Aug 6
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
45second row
10 banded good mornings
10 deadbugs
5 kip swings
10 single arm dumbbell deadlifts
5 tuck jumps
Deadlift (15mins to find a heavy single deadlift + max distance broad jump)
Metcon – Wednesday (AMRAP – Reps)
3 Rounds
8 Toes to Bar
8 deadlifts (85/57kg)
25ft Handstand walk (or 2 wall walks)
Straight into
2 Rounds
12 Toes to Bar
12 deadlifts
25ft Handstand walk
Straight into
16 Ring Muscle Ups
Time cap: 16mins