Monday, March 21, 2016

Last week we had a lot of PR's and we saw great performances on 16.4. This is the last week of the CrossFit Games Open so let's close it out with everything we have left.

 Rise and shine everyone its Monday!
Arm/Leg Swings
2 rounds of:
10 Wall Squats
15 Ab-mat Sit-ups
15 DB Straight-leg Deadlifts

MOD (18:00 CAP)
Shoulder Press
3-3-3-3-3 Across

WOD
Conditioning
5 rounds, each on a 3-minute clock, of:
20 Ab-mat Sit-ups
20 Good Mornings 45/33#
Max reps Burpees
Rest 3 minutes between each round.
Rx+ = 10 GHD sit-ups and 10 Back Extensions
Post number of Burpees completed each round.

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