Pre-Wod:
Dynamic Group Warm-UP
2 Rounds:
200 M Run
10 WallBall
20 Mountain Climbers
30 Second Couch Stretch, each side
Workout of the day for Friday, July 10th, 2015:
A.
6 Minute EMOM:
Deficit Pause Clean deadlift x 3
*Stand on 2″ Riser (25-lb plate) Pause at the Power Position before full extension
B.
CrossFit Total
25 Min to build to a heavy:
Back Squat
Strict Press
Deadlift
“After Party”
7 Min Partner AMRAP:
10 Tire Flips Big/Little
20 SandBag Clean & Jerk Big/Little