By Matt Posted On December 23, 2016 Categories : WOD

Friday

CrossFit Euphonic – CrossFit

Warm-up

400m Run…

3 x 10 Standing-Banded Beatswings

3 x 10 Beatswings (Tight)

3 x 10 Banded Pull Downs

3 x 10 Deadlifts @ 70% of 1RM

Core Complex (No Measure)

20 Second Hollow Hold

20 Hollow Rocks

20 V-sits

20 Second Superman Hold

20 Second Superman Rocks
*Hands and feet do not touch the floor throughout the complex.

**Record reps/seconds

AMRAP 20 – Cindy & DT (AMRAP – Rounds)

AMRAP 20

2 Rounds of “Cindy”

5 Pull ups

10 Push ups

15 Squats

1 Round of “DT”

12 Deadlift 70/47.5kg

9 Hang Power Clean

6 Push jerk
*Record weight used in comments