11302017

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 minutes then

10 ring dips

20 box step ups

:60 wall sit

Weightlifting

A: Romanian Deadlifts (5 x 12)

Increase weight slightly after each set

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

6 squat snatches, 95/135lbs

12 box jump overs, 20/24″

12/18 calorie row

Posted in: WOD