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CrossFit in State College for Friday, July 27

at CFN looks like...

 

Warm Up
Run 400

then 2 rounds of

10 good mornings with a plate
10 squats
Ostrich walk down/broad jump back
10 push ups
10 scorpions
:20 pigeon/leg

Strength/Skill
12 minute EMOM

Odd: 8 rKBS
Even: 6 seated DB press

WOD
5 rounds

9 deadlifts
6 hang power cleans
3 shoulder to overhead

Option 1: (95/75)
Option 2: (135/95)
Option 3: (155/105)
Option 4: DBs

Spend 10 minutes warming up the bar and finding a weight you want to use for the workout



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