21st March 2016

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

image

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