HUMP DAY!!!

CrossFit Denham Springs – CrossFit

Clean (1×1 @92%: 3×1 @10# under your 92%)

Deadlift (3×3 @85%: touch and go)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 Front Squats (135/95#)

15 Bar Facing Burpees

20 Wallballs (20/14#)

25 Double-Unders/50 singles

Metcon (Time)

Competitiors WOD

9-6-3

Front squat 225/145lbs

Burpee muscle-ups

Rest two minutes

12-9-6

Front squat 185/115lbs

Ring dips

Rest two minutes

15-12-9

Front squat 135/95lbs

CTB pull-ups

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