Rainbow Johnson

Claire Dunphy
May 19, 2020
Marge Simpson
May 18, 2020
Show all

CrossFit Siege – CrossFit

Metcon (Time)

Warm up

12-9-6

Curtsy Lunges

Walk outs (walk hands out reps are Steps w hands, feet do not move)

SWOD

4 Sets

EMOM X 10

45 sec on slow tempo/ 15 sec rest

-45 Sec Tempo Good Mornings *wide stance* 52X1

-45 Sec Tempo Strict Press 52X1

WOD

4RFT

10 Hang Clean & Jerks

20 DB Alt FR Lunges

400M Run (about 1:20)

Barbell RX 115/75

DB 50/35

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