HAPPY BIRTHDAY COACH MISSY!!!
GROUP PREP
3 min cardio
5 Inchworms
5 Up Dog to Down Dog
5 Burpees
5 KB Deadlift
5 KB Swings
5 KB Goblet Squat
Barbell: 5 Bent Rows + 5 Deadlift + 5 PC + 5 Push Press + 5 Push Jerk
STRENGTH
EMOM x 10
1 Clean + Push Jerk
*Build to your workout weight or higher
WOD
Missy’s Choice – one of the New Girl WODs
“Grettel”
10 Rounds for Time
3 Clean-and-Jerks (135/95 lb)
3 Bar Over Burpees
POST WOD
Pick 1:
500m Row
500m Ski
1600m Bike
CrossFit Reserve 