CrossFit Manayunk – CrossFit

Metcon (Weight)

Seated Arnold Press

overhead db tri extension

landmine barbell row

200 total lunge steps (controlled negative) weighted this week if possible
8×8 per exercise with exactly :30 rest between sets

move directly into the next movement so have everything set up to start

Add weights into comments sections

Burner # 8 (Time)

for time (6 min cap)

4 rds for time

3 power cleans 185/120(225/155)

7 burpees

11 toes 2 bar