CrossFit WOD, June 11, 2018

“Crow’s Nest”

Warm-up
:45 Seconds
Easy Row
Active Spidermans

:30 Seconds
Medium Row
Active Samson

:15 Seconds
Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Squat (10 x 3)
10 min EMON
Build to Heavy Set of 3
Metcon (2 Rounds for reps)
"Crow’s Nest"
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95) from the ground
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

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