170829 – “Girl of all Girls”

(Compare to 160829)

Warm up:

Cardio

Barbell Warm up

Dry run

WOD:

Rx:

5 Min AMRAP

1, 2, 3, 4, 5

Muscle-ups

Squat Snatch (135/95)

3 Min Rest

4 Min AMRAP:

7 Thrusters (135/95)

7 Pull-ups

3 Min Rest

3 Min AMRAP:

7 Power Cleans (135/95)

7 Ring dips

3 Min Rest

2 Min AMRAP

7 Deadlifts (225/155)

7 HSPUs

Scaled:

5 Min AMRAP

1, 2, 3, 4, 5

Burpee Pull-ups

KB Swing

3 Min Rest

4 Min AMRAP:

7 Thrusters (65%)

7 Ring Rows

3 Min Rest

3 Min AMRAP:

7 Power Cleans (Thruster weight)

7 Bench Dips

3 Min Rest

2 Min AMRAP

7 Deadlifts (70%)

7 Push-ups

Sport:

5 Min AMRAP

1, 2, 3, 4, 5

Muscle-ups

Squat Snatch (165/115)

3 Min Rest

4 Min AMRAP:

7 Thrusters (165/115)

7 C2B Pull-ups

3 Min Rest

3 Min AMRAP:

7 Power Cleans (165/115)

7 Strict Ring dips

3 Min Rest

2 Min AMRAP

7 Deadlifts (315/225)

7 Deficit HSPUs (6”/3”)

Scaled:

5 Min AMRAP

Mobility:

Tri/Lat LAX

Wall Glute

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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