6.20.16

 In W.O.D.


CrossFit Mayday – CrossFit

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Warm-up

Lumberjacks and Farmers:

Athletes will split into 2 teams. One team is the lumber jacks and the other team is the farmers.

Set out cones, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the cones and the lumber jacks knock them down. If all of the cones are either sitting up or all knocked over then the losing team will gets a 5 burpees penalty. Athletes cannot guard areas or cones.

No alliance!

Partner Smash Calves

Back Squat (8-6-4-4)

Warm Up to 65%

70-75-80-80% 1RM

Metcon (Time)

Conditioner:

100 DU

20 Front Squats 95/65

80 DU

20 Burpees

60 DU

20 Sumo Deadlift High Pull

40 DU

20 Push Press

20 DU

20 Push Ups

Mobility

1 Min Couch Stretch

30 Second Bar Shoulder Stretch

1 Min Pigeon Pose

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