WOD 01/09/18



CROSSFIT


1.

warm up

3 rnd nft

200 m run

20'' hs

10 air squat

10 ring row


2.

MARY

  • AMRAP in 20 minutes

  • 5 Handstand Push-Ups

  • 10 Pistols (alternating legs)

  • 15 Pull-Ups

rest 5'


3.

21-15-9

cal bike

t2b

2 rope climb


rest 5'


4.

narrow bench press

8 x 4 rest 1'


5.

french press bar

12 x 4 rest 45''


6.

skill 15'

hs walking

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