Warm Up 145 (No Measure)
Run/Bike/Row easy 5 Min
then
2 RNFT:
10 Ballistic Leg Swing/leg/direction (40 total)
10 Banded Step Ups
10 Banded Squat Pull Throughs
Marianne (AMRAP – Rounds and Reps)
AMRAP 24 Min:
4 Clean and Jerk @ 185/135
20 Pull Ups
16 Wall Balls @ 20/14
Marianne is a hero WOD for a young woman in Quebec who took her life April 24, 2016. Her father, Jean-Guy Provost, is a CrossFitter near Montreal and his gym created this workout in honour of Marianne.
Rx’d:
3 @ 155/105
16
12
Scale 1:
3 @ 115/85
12
10
Scale 2:
3 @ 75/55
12 Banded/Modified or Ring row
10 @ 14/10
Metcon (No Measure)
5 Sets of:
12 Pike Pulls on rower
12 Side Plank press up/side