CrossFit Strength - 10/16/2017 - CrossFit Strength

Review thrusters
Then 5 min amrap
7 thrusters
7 pull-ups or ring Rows

L1 95/65
L2 75/45
L3 55/25 or Dumbbells

CrossFit Strength 2 - 10/16/2017 - CrossFit Strength DUNKIRK

weighted glute bridge
10-10-10-10

CrossFit Skill - 10/16/2017 - CrossFit Strength 2 DUNKIRK

Hammer curls
10-10-10-10, each arm, alternatin

CrossFit Accessory Optional AFTER WOD - 10/16/2017 - CrossFit Strength 3 DUNKIRK

Seated DB strict press
8-8-8-8

CrossFit WOD - 10/16/2017 - CrossFit WOD

Review cleans
Then 5 min amrap
7 hang cleans
7 push-ups
Level 1 95/65
Level 2 75/55
Level 3 medball cleans

Rest 3 minutes
5 min amrap
10 burpees
10 reverse lunges As heavy as possible

CrossFit WOD 2 - 10/16/2017 - CrossFit Strength 4 DUNKIRK

Tate press
10-10-10-10

CrossFit WOD 3 - Durante Core

Durante Core
Perform 5 Rounds for Quality
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Hold
1 Minute Rest