Don’t forget the final open party is tomorrow night!
CrossFit WOD
Skill Ring Muscle up or Dip Strength
3×8 Bench Press
3x
500m Row
15 Burpees
Rest 1:1
Accessory Strength
3x
100ft Farmer Carry
Bent Over Row x8
Mobility:
90 seconds each side
Lax Front Delt
Lax Lower Back
Lax Sword Mash
SWEAT
E2MOM: 4x
10: Bulgarian Split Squats (r/l)
20: (heavy) Swings
E2MOM: 4x
10:DB Cleans
15: Slam Balls
E2MOM: 4x
10: Deficit Sumo Squats
12: Box Jumps
Partner Series:
100: Wall Balls (partner-wall sit)
100: Cals on Bike
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