11292017

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 lateral squats with KB

30′ HSW or 3 wall walks

10 ring rows

Weightlifting

A: Back Squat (4×4 @ 87.5%)

Metcon

B: Metcon (Time)

8 rounds

Row 150m

Rest :60-:90 seconds

Cash Out

C: Pull-ups (6×7 strict pull ups or 6×3 deficit)

Posted in: WOD