Mobilize to Stay Alive
Skills
12-9-6
Muscle ups or PU and Ring Dips
Strength
Back Squat
5 X 5 @ 75% 1RM
3 X 3 @ 85% 1RM
AMRAP @ 95% 1RM
WOD
"DT"
5 RFT
12 Deadlifts @ 155/115
9 Hang Power Cleans @ 155/115
6 Push Jerks @ 155/115
Scale as Appropriate
Did 7rft
ReplyDelete15 box jumps
15 dumbbell thrusters
20 ab mat SU
at crossfitoldtown.com this am.
27:40
DeleteDoes anyone know if this workout has a name?