Friday WOD

Nov 24th, 2017

Comments: 0
Category: WODS

Friday WOD

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m row

100 ft Russian Kicks

100 ft Butt Kicks

50 ft inch worm

Arm Swings/Leg Swings

Metcon (Time)

“Post Thanksgiving WOD”

For Time

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

8 Kettlebell Swings 53/35

Then, 3 Rounds of:

15 Box Jumps

15 Sumo Deadlifts 135/95

Then, 2 rounds of:

20 Wall-Balls

10 Hang Power Cleans 135/95

Then 1 Round of:

100 DU’s
Scale as needed

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