Warm up
4 rounds
45 second supinated hang
10 moose antlers each side
10 ring rows
6 lunge and reach
Strength
Emotm 18
1 Squat clean thruster
Add load
Race the clock
Complete
50 air squats
50 sit ups
50 push ups
50 thrusters
Warm up
4 rounds
45 second supinated hang
10 moose antlers each side
10 ring rows
6 lunge and reach
Strength
Emotm 18
1 Squat clean thruster
Add load
Race the clock
Complete
50 air squats
50 sit ups
50 push ups
50 thrusters
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 