Chris T. performing front rack walking lunges with the axle bar.

Chris T. performing front rack walking lunges with the axle bar.

CrossFit
Deadlift – 2r x 6s

then:

For time:
9 Shoulder to Overhead w/ Axle 105/75
30′ Axle Front Rack Walking Lunge
15 Box Jumps 30/24
30 Wallballs 20/14
21 Burpees

CFW Supplemental
Row 1k x 3
Rest walk 5min

Wilmington Weightlifting Club

(A)

Snatch Balance – Work up to a heavy double
OHS: 2 x 4
Jerk Dip Squats: 120% (of jerk) x 3 x 3
Jerk Balance: 3 x 3

(B)

Fat Grip Pull-Ups (add weight as needed): 8-10 x 3
Single Legged Seated Hamstring Curls: 8-10 x 3
Behind the Neck Snatch Press: 5-7 x 3

(C)

4 Rounds…
12 KB Swings
Sprint to Flag Pole
Rest the time it takes to walk back