Warm up
Crossfit warm up
skills
all
WOD 1 – 16.4
13 Minute AMRAP:
55 deadlift
55 wall ball
55 calorie row
55 handstand pushups
Rx Weight:
Males 225 lb.
Females 155 lb.
WOD 2
Thrusters
50-40-30-20-10 reps of
RX weight
Male – 75-85-95-105-115 lbs
Female – 45-55-65-75-85 lbs
After bash
stretch
