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December 4, 2014

Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+ Chest Mobility


Strength: 4x Chest/Row Combo
10 Bench Press @65 (Alter if needed, sets should be hard but unbroken)
250m Row (This should be hard and @85%

*Perform the row immediately following the bench and rest two mins between sets.


WOD: 3 RFT
800m w Slam Ball
15 Box Jumps 24/20
30 Slams 30/15

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