Warm up
90/90
2:30 each side each direction
4 rds
10 walking hip flexor
15 Cossack squats each side
30 cross jacks
Amrap 22
Row/ski 500m or bike 1000m
9 oh lunges each leg
12 Russian twists each side
15 barbell curls
Post WOD
13 minutes work to a heavy muscle clean
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 