161215 - 1603

CrossFit Lah Workout of the Day - 15 December 2016


Group Warm Up


Core WOD #3
21-15-9
Hollow Rocks
Sit Ups
Supermans


WOD - 16.3 - 7min AMRAP
10 power snatches (75/55#)
3 bar muscle-ups


Accessory:
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ROMWOD

3x5 Seated Pike Leg Lift
3x5 Seated Straddle Leg Lift