CrossFit – Wed, Mar 8

Warm-Up
<p>2:00 Bike<br />into..<br />AMRAP X 7<br />8 Samson Lunges<br />8 KB DL<br />8 Scorpions<br />8 Air Squats</p>

Weightlifting
“Pull and Pedal” (5 Rounds for reps)
EMOM X 10
Minute 1: 3 DL (Building)
Minute 2: :30 Bike Sprint

Metcon
« Gritty » (Weight)
EMOM X 15
Minute 1: 12 Russian KB Swings (70/53lb) (30/25kg)
Minute 2: 12 Hand Release Push-Ups
Minute 3: 12 Goblet Squat

LEVEL UP OPPORTUNITY: 16 Reps of All 3 movements (Conditioning Focus)

Cooldown
<p>:30/Side Bent arm chest stretch on rig<br />:45/Side KB Quad Smash</p>