160615

Brandon S. Farmer Carry at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 minute: Hip Hinge Archetype
1 Round: Side-But

Workout of the day for Wednesday, June 15th, 2016:
3 Rounds:
400M Run
21 Dumbbell Hang Clean 50/35-lb
12 Sumo Deadlift @ 60% 1RM

Sweat Session Workout for Wednesday, June 15th, 2016:
3 Rounds at Each Station. Each Station is a 3 minute AMRAP.

Station 1:
15 DB Thruster
15 Ring Row (Or Pull-Ups)

Station 2:
3 min AMRAP:
10 DBL KB Bent-Over-Row
10 DBL KB Deadlift
10 Box Jump

Station 2:
10 Calorie Row
5 Side-Plank Reach Through (each side)