11/27/2018

CrossFit Manayunk – CrossFit

Metcon (No Measure)

4*1 min dead bugs wweighted if possible

Front Rack Lunge (5×6)

l/r=1

3111 tempo

10-15 lbs heavier

The Wig Master (3 Rounds for time)

3 rds each for time

350/250 m row

20 kb swings (50/35) 70/50

15 goblet squats

10 burpees

Rest 90-120 sec
Goal is to decrease times each round

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