Thursday 4.27.17

 

CrossFit WOD

AMRAP 2
Assault Bike for Cal

Rest 3 minutes

AMRAP 7
5 Hang Power Cleans
5 Front Squats

RX:135/93lb
Fitness: 95/63lb

Rest 3 Minutes

AMRAP 10
2 Wall Balls 20/14 to 10/9’ target
2 Toes-2-Bar

**increase 2 reps for each round.

Mobility:
Banded Posterior Chain Floss
Banded Trailing Leg
Banded Overhead Stretch

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SWEAT

EMOM: 5x
30 sec: Bent Over Row

(1 min rest)

EMOM: 5x
30 sec: DB Push Press

(1 min rest)

EMOM: 5x
30 sec: America KB Swing

For Time 
50: Burpees
50: Cals on Rower
50: Burpees
50: Cals on Rower