Crossfit Flemington

9 Feb 2018

Warm up: 3x10 Trunk, SunSal
20 Cal Air Bike/Stretch

Strength:
bench press: 3x5 (45,95,115,135,135,135)
pull-up (strict): 3x5

WOD
3 rounds of:
3 minute AMRAP of:
3 reps of deadlift at 225 lb
6 reps of push-up
9 reps of 24 in box jump over
rest for 1 min

Result = 6 rds + 8 reps

Core
6 rounds of:
russian twist for 20 sec (20# med ball)
rest for 10 sec
flutter kicks for 20 sec
rest for 20 sec

RomWod