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07/03/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Strength/Accessories

Bench Press (5×3 at 75% across every 2:00)

WOD GOAL

Keep reps fast and small numbers to have a consistent high work rate

this should be a sub 12 minutes (RX + will be longer)

Metcon (Time)

Partner WOD for time

100 KB Swings (RX+ Dead ball cleans)

100 HR push ups (RX+ 200)

100 ring rows

100 wall ball shots (RX+200)
–Scaling–

push ups

1. chest to abmats