wod

7.22.16 CrossFit Workout WOD Centennial Lone Tree CO

By 07/21/2016 No Comments

Warm-up

3 Rounds-

10 Calorie Bike or Row

10 Straight leg DL (45/35)

10 Therapy Squats

50m OH KB Carry (R)

50m OH KB Carry (L)

A. Deadlift-6×5@70% of 1RM+ 10lbs (10lbs heavier than week 2)

B. 12 Minute Up Ladder…

3 Dumbbell Squat Snatches (50/35)

3 Kettlebell Swings (75/53)

6 DB Squat Snatches

6 KB Swings

9,9…12,12….Continue to add 3 reps each round until 12 Minutes is up

Shean

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