Sunday 1/22/17 - CrossFit Strong Island

** Happy Birthday Coach Camilo!**

Part A Warm up

Coaches choice

Part B

For Time
34-24-14 Reps Of:
Goblet Walking Lunge (53/35)
V-up
KB Sumo Deadlift High Pull (53/35)
Cal Row/Bike

*Use a bike or rower, whichever piece of equipment is available.

10am COMP CLASS

Part A Warm up

Coaches Choice

Part B

15 Minutes Timecap:

1RM Weighted Strict Pull-Up

1RM Weighted Strict Dip

Part C

10 MIN AMRAP:

12 overhead walking lunge (95/65)
8 burpees
12 overhead walking lunge (95/65)
8 chest-to-bar pull-ups

Rest 5 Minutes Then:

10 MIN AMRAP:

10 Overhead Squats (95/65)

10 Burpees to 6″ Target

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