201209 - “Captain Hinge”


Warm up:

Cardio

Dynamic Posterior

Dry Run


WOD: E4MOM for 6 Rounds

Score is your slowest round

Rx:

400M Row

10 Deadlifts (225/155)

Scaled:

400M Row

10 Deadlifts (20RM/55%)

Sport:

400M Row

10 Deadlifts (315/225)


Mobility:

Circle-up

Spine Roll

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Milford, NH 03055

2nd Location:

CrossFit Nashua

106 Perimeter Rd

Nashua, NH 03063