140129 Wednesday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 5-10:
Overhead Squat,
1-arm DB Press,
Wall Ball,
Knees to Elbows,
Row 20s.

Strength/Skill Development

A1. : Romanian Deadlift (@ 3010; 5-8 x 3)

A2. : Axle Shoulder Press (@ 3010; 5-8 x 3. )

A2. : Handstand Push-ups (AMRAP -2 x 3. Post best set of reps to results. )

WOD

Metcon (AMRAP – Reps)

4 Rounds:

60s Wall Balls (NTE 20/14lbs/10′)
60s Rest
60s Row for Calories
60s Rest