CROSSFIT
*Maintenance / Performance Week*
Partner WOD – Relay
10 Rounds for Time:
6 Deadlifts (205, 145#)
8 Pull Ups
40 Double Unders
*RX+ (255, 175#) , C2B
COMPETITION
A. Complete w/ Warm-up
Band Pull Apart Series – 12 reps each
Scaptions
Serratus Punches
External Rotations
Pull Aparts
OH Pull Aparts
B. For Time
10 Sandbag Cleans (100, 80#)
20 Ring Dips
30 Pistols
40 GHD Sit Ups
LEANX
A. 8 Mins to Complete 4 Rounds of:
10 Hanging Strict Knee Raises
30 Sec Suitcase Hold/Side
B. Against a 6 Min Clock:
800m Run/Row
ME Goblet Step Ups
Against a 4 Min Clock:
400m Run/Row
ME T2B
Against a 2 Min Clock:
200m Run
ME Walking Lunges
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