8.9.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up

3 Rounds-

15 calorie bike or row

10 band pull-aparts

10 scapula pull-ups

coach’s led- shoulder warm-up

A. Strict Gymnastics

12 Minute Up Ladder…

1 Strict HSPU

1 Strict Pull-up

1 TTB

2 Strict HSPUs

2 Strict Pull-ups

2 TTB

3,3,3…

B. “DT”

5 Rounds-

12 Deadlifts (155/105)

9 Hang power cleans (155/105)

6 Shoulder to overhead (155/105)

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