Friday WOD

October 3, 2019

CROSSFIT

15 MINUTES ESTABLISH 3 RM FRONT SQUATS WITH 1ST REP 5 SECS PAUSE

 

-REST 2 MINUTES- 

 

AMRAP 7 MINUTES

12 THRUSTER 115/75

6 CHEST TO BAR PULL UP

 

 

CROSSFIT LIGHT

18 MINUTE AMRAP

  • 20 SLAM BALL TO GROUND

  • 10 WALL BALL SHOTS

  • 20 AIR SQUATS

  • 10 PUSH UPS HAND RELEASE

 

EVERY 2 MINUTES PERFORM 30 MOUNTAIN CLIMBS

 

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