Friday 4/13/18

 Warm Up / Mobility: As a group

2 rounds: 200m run + 10 push up + 5 pull ups + 15 KB swing (light)

Strength: Russian KB Swing

50 Russian KB swings for time

*as heavy as possible

*try to do unbroken or in as few sets as possible

*record weight and number of sets

WOD

 AMRAP 20 min

100 DUs

200m farmers carry (53m/35w)

300m row

400m run

500m bike


*EC complete 1 peg board ascent, 2 Rope climbs, 3 MU (bar or ring), 4 c2b, or 4 pull ups after each movement

Extra Credit

3x20 hammer curls

CrossFit Heights