11/28/16

Warm-up

3 rounds
8 wall balls
5 burpees
15 jumping jacks

Back Squat (5x5 @ 65 % with 5 sec pause at the bottom )

Metcon (Time)

50 pullup buy in
6 rounds
12 wall balls 20/14
12 front rack lunges 95/65
30 lateral bar hops

Competition

Metcon (Time)

50 pullup buy in
6 rounds
12 wall balls 20/14 to 10'
12 front rack lunges 115/75
30 lateral bar hops

Published on by crossfit reflexion.