CF 04/20/2019

CrossFit Steamboat – The Phoenix

Warm-up

Warm-up (No Measure)

10 db deadlift

10 db clean ea

10 db press ea (5 strict, 5 push press)

2x

20 sec deadhang

10 lat pullups

10 knee raises

2x

10 plank to downdog

10 squat thrusts

10 inchworms

1x

Metcon

Metcon (No Measure)

AMRAP 30 with a partner:

Buy in:

75 dball shoulder

Then with remaining time AMRAP:

500 Meter Row

21 Alt. DB Hang Power Clean and Press (alternating)

15 Hanging knee raises/TTB/dragon flags

9 Burpee Box Jump Over

*One person works. Split as desired.