Announcements:
- FRIDAY NIGHT LIGHTS AT MIRAMAR THIS WEEK!
- What is the CrossFit Open?
Shoulder Opener 3×3-5 reps in each position
SWOD (18 min):
A1) Serratus Anterior Activation 3 x 8-10
https://www.youtube.com/watch?v=hyfb9x7VJWE
A2) ½ Kneeling Landmine Press 3 x 8-10 (Each Side) https://www.youtube.com/watch?v=_ArzG9qz-yM
A3) Single Arm Banded Hanging KB Overhead Carry 3 x 50m (25m each side)
WOD
AMRAP 12min
20 Box Jumps w/step down (24/20)
10 Deadlifts (155/105)
16 Box Jumps w/step down
8 Deadlifts (185/125)
12 Box Jumps w/step down
6 Deadlifts (225/155)
*change your own weights