CrossFit 213 Downtown Los Angels WOD July 7th, 2018

Saturday:

Warm up: Shoulder Mobility + Core Activation

Strength/Skill:

A.) 15 Minutes to Build:

Zero Bounce Deadlift

5 - 5 - 5 - 5 - 5

B.) 15 Minute AMRAP of:

18 DB RDL’s

18 DB Walking Lunges

8 Turkish Get-Ups

Metcon:

    For MAX Rounds:

    5 Minute AMRAP

    2 Tire Flips

    8 Thrusters (RX:95/65)

    Rest 2:00

    5 Minute AMRAP

    2 Stone-Over-Shoulder

    8 Front Squats (RX:95/65)

    Rest 2:00

    5 Minute AMRAP

    2 Muscle-Ups

    8 Sumo Deadlift High Pull (RX:95/65)