August 2, 2019

By Alpha Athletics Crossfit 412 | August 1, 2019

Warm Up:3rds1:00 Deadbug 15 Banded Good Mornings 10 Plate Touches5 High Box Jumps 8 RDLs (Build to working weight) Strength: RDLAll Levels: 4 x 6 (Straight)*Same weight as 7.24.2018 WOD: “Partners in Crime”10 Rounds10/7 Cal Assault Bike10 Box Jumps (24/20)10 Ball Slams (25/20)*Partners alternate movements Flex:5 x 15 Banded Sissy Squats with KB (44/25)5 x…

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