Friday 6/8/18

 Warm Up / Mobility: 500m bike + 20 burpees + 20 Russian kB swings

Strength: Deadlift 

90% x 2 sets x 2 reps

WOD

In 5 min

30 front rack dmbl lunges

30 Wall ball

*with remaining time max cal row

Rest 2 min

In 4 min

20 dmbl hang clean & jerk

20 Wall ball  

*with remaining time max cal row

Rest 1 min

In 3 min

10 dmbl hang squat snatch

10 Wall ball

*with remaining time max cal row

Rest 3 min

Then AMRAP 7 min

10 front rack dmbl lunges

10 Wall ball

10 dmbl hang clean & jerk

10 Wall ball

10 dmbl hang squat snatch

10 Wall ball

 

 

 *use 1 dmbl, rotate arms every 5 reps

*choose own weight  

*record total cals and amrap

 

Extra Credit

Off

CrossFit Heights