CrossFit Rugged Edge – CrossFit
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Deadlift (2×5@55, 5×2@85)
CFRE Metcon 11/04/15 (Time)
7 RFT: 200m Run, 9 Ground to Overhead (95, 65), 6 Split Lunge Jumps (R+L=1), 3 HSPU (Scale to Pike Pushups or Box HSPU).