5/2/16 – Thanks!

open streets

RANT

Thank you to everyone who came out to the Open Streets event this afternoon and got a good workout in in the streets of Uptown!

CrossFit Performance

A. Wall Walks – EMOM x 8

3 – 5 reps

*3 second pause at the top of each rep

metcon

For Time

400m Run

40 DB Front Squats

Rest:Work 1:1

x3

CrossFit Fundamentals

A. Deadlifts @21X2

1×10

1×8

1×6

2×4

*try to increase each set

metcon

15 min AMRAP

10 Deadlifts

10 Box Jumps

10 Burpees

Olympic Weightlifting

A. BTN Snatch Grip Push Press + OHS – 5×3+3

B. Hang Power Clean + Hang Clean – heavy single

C. Single Leg Step Ups – heavy set of 3 each leg

D. Single Leg Step Ups – 2x 3 each leg + 8 front squats

accessory

3 Rounds

12 DB Tricep Extensions on your back @3030

12 Hammer Curls each arm @3030