WOD Warm Up

AMRAP 8 Minutes
Row 250m
8 Clean Deadlifts (Hit Hang & High Hang)
8 High Hang Muscle Cleans

Skill/Strength - Library Deadlifts

Deadlifts
12-10-8-6-4
Use so much control that they could be performed in a library

WOD - 3/22/2019 - WOD

AMRAP 10 Minutes
10 Hang Squat Cleans 115/75lbs
10 Push Ups

Extra Credit - 3/22/2019 - Extra Credit

Strict Pull Ups
6x10

CrossFit Metcon Warm Up

Psoas Smash w/ Small Med Ball 2 Per Side
Deep Lunge w/ PVC 1min Per Side
Alternating EMOM 9 Min
Row 45 Sec
8 Inch Worms W /Push-Up
8 Air Squats

CrossFit Metcon - 3/22/2019 - CrossFit Metcon

2 Rounds For Time
50 Cal Row
40 Sit-Ups
30 Lunges Per Leg
20 Push-Ups
10 Burpees