Sunday - CrossFit

Mobility

 Slef titiled 

Slef titiled 

Forearm mash
Glute Mash

50 Kb Swings Alt

Complete 50 kb swings, Alternating every 10 swings  with a partner

Metcon (No Measure)

12 min EMOM -
25 double under + 5 deadlift @ 225 rx, 255 rx +

Metcon (AMRAP - Rounds)

10 min rest / set-up for 2nd WOD

8 min AMRAP
10 single kettlebell or dumbell swing
10 single kettlebell or dumbell snatch
9 double kettlebell or dumbell thruster

Dan Shrum