BayWay CrossFit – CrossFit

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Warm-up

Metcon

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)