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