Wednesday 11.09.19

CrossFit

30 min AMRAP

150 Wall Ball Buy In
+
5 C2B, Pull ups or Jumping pull ups
7 Front Squats 75-115#
300m Run

Metcon

20-30 min AMRAP

50 Cals Bike + 50-100 Wall Balls or Air Squats Buy In
+
400m Run
5 Jumping Pull ups
10 DB Thrusters 1 x DB hold with 2 hands
15 Russian Swings
20 Sit ups

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