March 7, 2018


Warm Up:
3rds
1:00 Deadbug
10 Feet Elevated Ring Rows
5 Box Jumps (30/24)
5 Deadlifts (Build)

Strength:
Deadlift
All Levels: 1 every :30 for 15min
*90% of 2.21.18*

WOD:
“Ja Rule and Ashanti”
5rds
10 Pullups
15 Box Jumps
30 DB Snatch (15R / 15L)
*Rotate every :30)

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Alpha Athletics Crossfit 412

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