01/03/2019

CrossFit Manayunk – CrossFit

Warm Up #13 (up the wall) (No Measure)

10 mins keep moving

2 hollow wall walks

Down back walking lunge

:30 plank up downs

15 kb swings

FBB #18 (Weight)

4 rds

-5 Strict press 3111

-:30 double kb front rack hold 90°

– 5 strict pull ups (c2b) 2111

Kramer Blood (AMRAP – Reps)

8 min amrap

3/3/6/6/9/9…..

Burpees

Deadlifts 185/120 (245/185) *must ride weight down no drops or stop and do 10/8 cals bike

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