CrossFit – Fri, 10 Jul
warm up – Friday
8:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10 Deadbugs
10 PVC Good Mornings
10 Dynamic Squat Stretches
4:00–8:00
2 Rounds
5 Wall Balls
100m Row
3 Empty Bar Back Squats (slow and controlled)
Metcon – Friday (54 Rounds for reps)
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time)
(KG conv: 9/6)
-Rest until 12:00, then move on to Part 2-
Starting at the 12:00 mark:
**FREEDOM (RX):**
ON A 15:00 CLOCK
1RM Back Squat