01/23/2019

CrossFit Manayunk – CrossFit

Warm Up #16 (Roman March) (No Measure)

10 mins Continuous Movement – Controlled, Not for Speed Pace:

5 Burpee Broad Jumps

5 Dumbbell Cross Body Romanian Deadlifts/arm @ 30X0

Down and back Dual Kettlebell Overhead Carry

:30sec Hollow Hold Scissor Kicks

Overhead Squat (heavy single )

Shrinkage (Time)

for time (12 min cap)

9 rds

7 wall balls

6 toes 2 bar

5 OHS 95/65(155/105) to a med ball


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