Friday - CrossFit

 Arty Crushing 15.5

Arty Crushing 15.5

Lat Distraction

Calorie Warm ups

50 Calories on the Rower or Airdyne

2x15 Banded Good Mornings

Strength
Deadlift (8-4-2-2-1-1-1-1-1)

Metcon (AMRAP - Rounds and Reps)

12min Armap
10 -20-30-40  + DU
15 UB Wall Balls 20/14
5 PC 165/115

** Increase DU by 10 each Round
**5 Burpee penalty if Wb is dropped

Dan Shrum