CrossFit Rift Valley

CrossFit Rift Valley – CrossFit

warmup (No Measure)

2′ run/bike/row

3 rds:

pvc gm / dislocates / figure 8s

10 medball g2oh / medball squats / medball thrusters

3 inchworms / 10 pushups / 2 WW

10 medball deadlifts

WOD (Time)

30-20-10

thrusters (75/55)

9-6-3

wall walks
*goal 6-10′

Sumo Deadlift (15′-20′ building to heavy 3 rep)