CrossFit – Sat, Oct 12
WEAR PINK on Thursday 10/17 for our Breast Cancer WOD & Fundraiser!

Warm-up

Hamstring Sweep

Carioca

High Knees

Butt Kickers

Samson

2x

10 Superman

10 Hollowrock

10 Goodmorning

Build to load

Deadlift (3×1 90-95%)
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pull Ups (rx+ C2B)

Front Squat 115/75 (rx+135/95)

Then

400 M Run Buy out

Cooldown

up/down Dog

Kneeling Lat

Bretzel