WEDNESDAY 071917

WEDNESDAY 071917

Zoom CrossFit – CrossFit

Conditioning

Metcon (Time)

38 Minute Clock

[16 Minute EMOM]

Odd: 20 Russian KB Swings 70/55

Even: 1 Rope Climb

[3 Minute Rest]

[8 Minute EMOM]

5 Deadlift (Heavy)

or

12 Deadlifts (Light-Moderate)

[3 Minute]

[8 Minute E2MOM]

20 Burpee Box Jump Overs 24/20

TRUNK

Metcon (No Measure)

10 0 Hollow Rocks

80 Flutter Kicks

60 BF SitUps

40 V-Ups

20 Weighted Back Extensions

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