170505

Warm-up

250 meter row or 20 cals airdynethen
3 rounds
8 barbell deadlifts
5 burpees

Deadlift (7x3@75% wm ; 2 min rest )

Metcon (Time)

750 meter row buy in then
4 rounds
150 single unders
15 hang cleans 115/75
7 hand stand pushups

*must be single unders

ITASA

Got dips ?

5x5 dips @ hap @ 3011 ; 2 min rest on rings or bar

3x3 negative dips @ hap @ 5011 ; 2 min rest

Don’t got dips ?

5x12 box dips @ 3011 ; 2 min rest

Gymnasty –

5x3 strict toes to bar or 5x7 strict laying toes to pole @ 3011 ; 2 min rest

CRx BB

1. single leg glute bridge - 5x12 ; 2 min rest
2. romanian deadlift - 5x12 ; 2 min
3. supermans 5x15 ; 1 min rest

metcon
4x500 row ; 3 min rest

Published on by crossfit reflexion.