Thursday April 21st

Man Made CrossFit – CrossFit

Happy Birthday Sylvie!

Strength

1 and 1/4 Front Squat (Every :90 for 10 rounds)

Work up to a max for the day. Goal is to hit at least 100% of your 1RM squat clean

Conditioning

Metcon (AMRAP – Reps)

Sylvie’s Birthday WOD

7 min AMRAP:

1 Squat Clean

1 Bar MU or Pull Ups x2

2 Squat Cleans

2 Bar MU or Pull Ups x2

3 Squat Cleans

3 Bar MU or Pull Ups x2

….and so on

Rx 135/95#

Rx+ 185/125#

Extra Credit

Romanian Deadlift

Work up to a 5 rep max for the day. Then 10 reps x 2 sets @ 50% of 5RM