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CrossFit 8/4/2020
Warm-up
0:00-3:00 Coach's Brief
3:00-20:00 Warm Up
20:00-25:00 Set Up for Workout
400 M Run

2 Round
10/Side Thread the Needle
10/Side Scorpion
5/Side Iron Cross Stretch
10 Cat Cow Stretch
10 Cossack Squat
10 Air Squat

2 Round
10 Pass Thru
10 Good Morning
10 Strict Press

2 Round
5 Deadlift
5 Power Clean
5 Push Jerk
Metcon
25:00-55:00 Workout
55:00-60:00 Sanitize and Put Away Gear. Leave Station
Metcon (5 Rounds for time)
On 6:00 Interval

500 M Run
3 Round
9 Deadlift (135/95)[165/115]
6 Hang Power Clean
3 Shoulder to Overhead
Metcon (Time)
5 RFT

800 M Run
30 Air Squat
30 Sit Up
30 PushUp
BrewCity Home WOD
 
 
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