09/11/2018

Storm King – CrossFit

Warm-up

Matt Chan WU (No Measure)

25 Clapping Jumping Jacks

15 Arm Forward Jumping Jacks

10 Speed Skater Arm Swings

10 Side-2-Side Lateral Lunge

5 Per Leg Front Lunge Open Hip Torso Twist

5-4-3-2-1

Leg Spread Hamstring Descending Push Up Ladder

10 Shoulder Circles

10 Shoulder Twist

Hero WOD

911 Always Remembered (Time)

Teams of 2:

Buy-In: 2001 Meter Row

4 Rds

9 Rope Climbs

11 Bear Complex Rx 115/80 Rx+ 135/95

Cash-Out 2977 Meter Row

One Person is working at a time. Partition work as you see fit. Recommended scaling weight is 95/65

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