7/30/16

Warm-up
2 min aidyne
10 reps bar bell thruster
2 min airdyne
10 reps barbell clean and jerk
2 min airdyne
10 reps barbell power snatch
Metcon (AMRAP - Rounds and Reps)
partner wod - one partner working at a time
3x5 minute amraps 1 min rests
a. max rounds of 5 power snatches each athlete 115/75
b. max rounds of 5 thrusters 115/75 5 burpee over bar.
c. max rounds of 10 wall balls 20/14 15 medball deadlifts.
 

Published on by crossfit reflexion.