Ballston CrossFit » Friday, May 4, 2018

Friday, May 4, 2018

Strength:

Dead-lift (20 minutes)
Build up to a heavy single / 1 RM

Conditioning:

EMOM 16:
Odd Minutes – 8 Push-Jerks (135/95#) + 4 Over-the-Bar Burpees (Fx = 115/75#)
Even Minutes – 1-6 Ring Muscle-ups (Fx = 10 Ring Dips)

Post-WOD Finisher:

2 Sets:
Single-Leg KB Dead-lift x 20 reps (10 each leg)
Plank x :80
Rest as needed

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