08/19/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix #11 (3 Rounds for time)

For time (14 min cap)

10 Deadlifts (135/95 lb)

15 Box Jumps overs (24/20 in)

15 Deadlifts (185/135 lb)

15 Box Jumps overs (24/20 in)

20 Deadlifts (225/155 lb)

15 Box Jumps overs (24/20 in)

25 Deadlifts (275/185 lb)

15 Box Jumps overs (24/20 in)

30 Deadlifts (315/205 lb)

15 Box Jumps overs (24/20 in)

35 Deadlifts (365/225 lb)

15 Box Jumps overs (24/20 in)

1 min break

15-30 min

10 rds

35 dubs

2 squat snatch 155/105(185/120)

30-40 min for time

5 rds

10 pull ups( 3 ring mu)

15 wall balls

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