Fri 6- 9- 2017

Posted on Jun 8, 17

Warm Up:

Run or Row

3 Rounds

10 scap pull ups

10 weighted arm circles (forward and back)

10 windmills ( 5 each side)

10 db presses

 

Strength:

S2OH 1RM

 

WOD:

3- 6- 9- 6- 3

BMU

6- 12- 18- 12- 6

Push Jerk (115/85)

BMU scale – 2 burpee pull ups = 1 BMU, 1 c2b pull up 2 dips = 1 bmu

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.