New River Gorge CrossFit – CrossFit

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Warm-up (No Measure)

Spend approximately 5 minutes working on kip swing & toes to bar.

Metcon (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift (315/205)

10 Toes to Bar

15 Lateral Burpees over Bar
FITNESS

KB or DB Deadlift (pick challenging weight).

Toes to Pole.

Lateral Burpees over KB/DB.