10/10/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 50 Ft. Walking Lunge Min 4: 10 Bar Good Mornings Weightlifting Deadlift (5 x 3) Every 1:30 for 5 Sets at 80% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) 12 AMRAP 12 Pull-Ups Rx+ C2B 9 DB Reverse…