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05/01/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

400 run

2 rounds of

10 hello boys

10 squat with barbell

10 sit ups

Strength/Accessories

Alternate ever 2:00

A: Back Squat (4×3 @80%)

Hollow/arch Hold (4×1:00 unbroken)

Conditioning

Metcon (AMRAP – Rounds and Reps)

team of 3

30 min AMRAP

15 Wall balls

1 rope climb (RX+legless)

5 Dead lifts 110/70 (RX+120/80)

this should be all unbroken and fast
each team member rotate each round

— pick a wall ball that you can go unbroken