Warm up
3 rds
50’ oh carry each arm
50’ walking hamstring stretch
50’ lunge and reach
Workout
SYLB #3
Workout description and scaling options
50 double dB deadlifts
50 abmat sit-ups
50 box step ups
50 single arm thrusters
15 minutes cap
Cool down
2 rounds
50’ walking hamstring stretch
50’ walking hip flexor stretch
5 wall walks
5 walk outs
Post post strength
Emotm 16
Minute 1
40 seconds
Single arm DB push press (perform 20 seconds each arm)
Minute 2
40 seconds single arm sdhp (perform 20 seconds each arm)
Score is total reps
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
Ezma – 11:32 (30)
Kronk – 9:37 (52.5)
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11:06 rx
Used 60# and 50# db for DL, switched sides half way and used 50# for thrusters
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Mod dL 15 lt 20 try
50 sit-ups no arms
50 step ups18 inches
50 squats with 20 pounds
9:77 mins
Did shoulder exercises and pelvic floor exercises
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203 w/35#
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