By Garry Dubbs On Thursday, January 11 th, 2018 · no Comments · In

Pandion Performance Center – CrossFit

Warm-up

Warm-up (No Measure)

2x

10 side lying windmills

10 chicken wings & sprinklers

5 dracula rows

Weightlifting

Metcon (No Measure)

3-5

1 legless rope climb

1 ME farmers carry

1 sled push AHAP

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13

1 rope climb

5 deadlifts 225/155

10 HSPUs

15 Russian KB Swings 70/53

Share