1/2/19

By Neil on January 1, 2019 in cross fit

Warm up:

Warmy+

3×3 squat clean + 25 jumping jacks

Xfit WOD;

1st WOD (10 min time cap)

AMRAP of;

5 deadlifts (95/65)

5 front squats

5 push press

P1 completes full rd then P2…etc.

1 minute rest then…

2nd WOD;

AMRAP of; (8 minute time cap)

P1 completes 7 burpees while P2 holds barbell weight overhead (95/65) then switch.

1 minute rest…then

3rd WOD;

200 partner wall balls (20/14) with a 10 min time cap.

Pull up work

3×10, 2 sets with a 5 sec hold half way down.