Friday WOD

FRIDAY CROSSFIT 06/14/19

SPORT:

A. Clean + Front Squat (6 x 1 + 3)
Every 2:30
work between 80-90%

B. 4 rounds

400 m run
20 box jumps
20 wall ball shots

GRIND:

A. Every 4 minutes, for 12 minutes

Bear Rows x 8 reps each side
KB Windmill x 6-8 each side

https://www.instagram.com/p/Bl4Ib6onsyn/?igshid=exf667tqxrn5

B.

BUY IN :40/30 calorie bike

4 rounds of:

21 Russian KB swings
12 ring rows

BUY OUT: 400 m run