CrossFit Rift Valley

CrossFit Rift Valley – CrossFit

warmup

2′ bike or row

3 rounds of:

10 air squats/side lunges/bootstrappers

10 pike press/ :15 handstand hold/ 10 db strict press

10 db deadlifts/ cleans/ hang cleans

then 1′ lizard each side

Back Squat (5 x 5 building to heavy 5 for today
20-25′)

WOD (AMRAP – Rounds and Reps)

AMRAP 8′

5 hang power cleans (155/105)

5 HSPU