4.1.16

 In W.O.D.

Crossfit Mayday

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Warm-up (No Measure)

2 sets:

~Single Leg RDL w/ empty barbell x 10 each leg

~Light DB 3-Way-Raise x 10

~Russian Twist x 20

~Dragonflys x 5 (Slow descent)

-then-

~Med Ball Tick-Tack-Toe
Evenly split teams for tick-tack-toe and have 2 different medball colors. Each team gets 3 balls and can only have one athlete go at a time.

Metcon (Distance)

20 x 1 Seated Box Jump for Max Height
From a seated position, use minimum momentum to stand and jump simultaneously to a standing position on top of the box.

Metcon (3 Rounds for reps)

Density Test:

1:00 Max Calorie Row

Rest 2:00

1:00 Max Ring Dips

Rest 2:00

1:00 Max GHD Sit-Ups

Metcon (Weight)

Finisher:

2x 200m Single Arm Farmer Carry AHAP (each side)

*Each time you sit the KB down, you must complete 20 air squats
4 total 200m carries (2 on each side)

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