12/01/2017

Justin Smith – CrossFit

Warm-up

2 Rounds

200 M Run

12 Cal Row

9 Hip Extensions

7 Burpee Pull-Ups

Metcon

Metcon (AMRAP – Reps)

20 EMOM

Min 1: :45 Calories Assault Bike

Min 2: 12 DB Snatches 50/30 Rx+ 60-70/40

Min 3: 2 Rope Climbs

Min 4: Rest

Mobility and Recovery

ROMWOD