Wednesday 092116

Wednesday 092116

Zoom CrossFit – CrossFit


Front Squat (Work up to a Heavy 5 Rep)

Go off of your 1 rep max

Sumo Deadlift (5 sets for 5 Reps)

High Box Jumps (6 Sets for 3 Reps )

High Box Jmp Triples


Metcon (Time)

5 Rounds For Time:

1 Legless Rope Climb

10 Burpees

Accessory Work

Metcon (No Measure)

4 Big Sets

3 Strict Muscle Ups

10 Hammer Curls (heavy)

30 Banded TriCep Extensions (Fast/Burn)

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