By Garry Dubbs On Tuesday, January 09 th, 2018 · no Comments · In

Pandion Performance Center – CrossFit

Warm-up

Warm-up (No Measure)

2x

1 Dual Front Rack KB Carry

1 Side Plank With Leg Raise Hold 15s

12-20 Banded Barbell Hip Thrusts (go till glutes burn)

Weightlifting

Back Squat (5@45%,5@55%, 3×8@60%, 1×5@70% 2×2@80% 1z2@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

15 Row Cals

10 Sumo Deadlift High Pulls 75/55

Rest 4

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4

15 Wall Balls

40 Dubz

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