CrossFit – Thu, Apr 18
7th Annual Cinco de Mayo In House Throwdown 5/5 7:30am Teams of 2 – coed.  Rx, Masters and Scaled divisions. $100 a team includes T-shirt & lunch.  Sign up on the Chalkboard Wall.

Warm-up

2x

soldier kick samson

runner lunge

10 Good mornings empty bar

5 Back Squat empty bar

3x

5 Deadlift – add weight each time

5 Jumping Lunge

8 Side Lunge

Deadlift (4×3 80-90%)
Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

2 Deadlift 185/125 (rx+ 225/155)

2 Ring Rows

4 Deadlift

4 Ring Rows ….. adding 2 each round

Cooldown

Bretzel

upward dog

pancake

crossed leg hamstring stretch