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July 29, 2014

Row or Run 500m

CrossFit Warm Up x2

 

Dynamic Warm Up

(Quads+Back)

 

WOD: 25 min AMRAP

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toe to Bar

30 Chest to Bar

30 Burpees

20 Power Cleans (145/100)

20 Push Jerks (145/100)

10 Snatches (145/100)

10 Muscle Ups

 

Extra Credit: Foam Roll!!!!


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