1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

Dynamic warm up 5min warmup 7 squat …

"Strengthen Your Brothers"

Dynamic warm up 5min warmup 7 squat …

Dynamic warm up
5min warmup
7 squat jumps
7 KB Swing USA
7 Scap Pushups (slow)

10min EMOM of:
5-10-5 Shuttle run
5 Deload pushups

8min Shoulder Mob

WOD – 15-12-9
Bench Press @ bodyweight NTE 225/115
Strict Pullups

10min Mobility specific to your needs.