Friday 7/13/2018

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Warm Up / Mobility:   2 Rounds

Minute 1 - Row 12/10 Cal

Minute 2 - 10 Supermans + 10 Air Squats

Minute 3- 10 KBHP + 10 Walking Lunges

Strength:  Max Effort Deadlift (30 min)

WOD

12 Min AMRAP

3 Pullups

3 PVC Pipe Jump-overs (24/20)

200m Run

6 Pullups

6 PVC Jump overs

200m Run

*continue to add 3 reps each round

Rx+ C2B Pullups and jumpovers at 30/24

Extra Credit

Foam Roll / lax ball

CrossFit Heights