Friday WOD & Description

Warmup: Two sets 10 ea Arm swings 10 Inchworms 20 Alternating Lateral Lunges 10 Russian Baby Makers 30-60 second Wrist Stretch

Emom x15: 1 – Single-Arm Dumbbell Row x 8 @ 2111 (L) 2 – Single-Arm Dumbbell Row x 8 @ 2111 (R) 3 – Nose-to-Wall Handstand Hold x 30s 4 – Russian Kettlebell Swings x 20 (heavy) 5 – Top of dip Hold x 30s

Amrap 12: 6 Strict Toes to Bar or Hanging Leg Raises 9 Burpees 12 Alternating Single-Arm Dumbbell Snatches

Recordings:

Topic: CrossFit MXL Virtual! Start Time : May 22, 2020 06:29 AM https://us02web.zoom.us/rec/share/2edMbJ_h_H1OEqfVzGb2BZB8GZ_Meaa8gXBNq6IEn06T_aLPH0dTILDbYafqm6Mm

Topic: CrossFit MXL Virtual! Start Time : May 22, 2020 09:29 AM https://us02web.zoom.us/rec/share/55xkC4zCqmZIT43j7WaFeog9Ia29X6a80ChI-qUOyU8ucKSCYIFa74LbGw1KO4CU