Wednesday, 7/10
July 9, 2019
Tom’s CrossFit “Origin Story”
July 11, 2019

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Plank to Squat

6 Jump Squats

Prep:

1×6 Front Squats+6 Strict Press (bar only)

3-5 Kip Swings

1×6 Thrusters (light)

3-5 Kip Swings

1×6 Thrusters (working weight)

Met Con

For time

6 Rounds

6 Thrusters (M:95/W:63)

9 Pull Ups

Rest 6 Minutes

6 Rounds

6 Thrusters

9 Bar Facing Burpees

Scale Pull ups to Jumping Pull Ups or Ring Rows