Crossfit Flemington

27 Apr 2018

Warm up: 3x10 Trunk, SunSal

Strength: EMOM 10 min, 3 reps each/minute
Back Squat 95x3,115x3,125x3
Deadlift 155x3,165x6

WOD
4-8-12
Thrusters (105#)
C2B Pull Ups

Time: 7:58

Abs (gymnastics)
3 Rounds:
20 Ft. Plank Walk with Plate
right into... 30 Second Plank Hold (don't come down after the walk)
20 Second Rest

3 Rounds, Not For Time:
10 Hollow Rocks
10 Hanging Tuck Pulses
10 Tuck Hold on Parallettes with Alternating Leg Extensions

Finish with:
45 Second Unbroken Hollow Hold

RomWod