Friday, April 24
WOD
If you are posting to CF Games leaderboard than your scores must be in by 3pm!
CF MVA is participating with the rest of the CF community in the Support Your Local Box Fundraiser!
https://www.crossfit.com/sport/affiliates-still-delivering-health
You can participate by registering and joining the worldwide leaderboard.
https://games.crossfit.com/register/open
Warm-up:
10 Leg swings
10 Bootstrappers
10 Single leg deadlift (each leg)
10 Superman
5 DSC
5 Single arm front squat
5 Single arm push press
10 Burpees
WOD:
Support Your Local Box WOD #3
For time:
50 DB Deadlifts (50/35#, BB 105/75# or odd object)
50 AbMat sit-ups (use a towel in lower back if no Ab mat)
50 Box step-ups (24/20″, Use a weight if you only have stairs to step on)
50 Single-arm dumbbell thrusters (50/35#, BB empty)
20 min AMRAP, 1st round for time
Mobility:
1:00 Pigeon
1:00 Lizard
