170622 - CrossFit9
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170622

21
Jun

170622

CrossFit9 – WOD

Skill

Metcon (No Measure)

3 Rounds (not for time)

2 Turkish Get-up (L1: DB, L2: G:Y, L3: R/G)

5 Hamstring Raise or 10 TRX Curl

20 Hip Extension (L3: on GHD with bar)

20 Box Step-up (L1: DB, L2: 75/55, L3: 95/65)

20 Band Good morning

20 Bird dog (10/10)
22 Minute Cap

Metcon

Metcon (Time)

4 Rounds For Time

300 M row

30 Sit-up (no GHD)

30 Russian Twist (L1: no weight, L2: 25/15, L3: 45/25)

30 second L-hold
18 Minute Cap