Monday 16 December 2013

AFS CrossFit - WOD: Monday 16 December

Warm Up:
Wrist and ankle mobs

Strength:
5x3-5 Front Squats @85%

Conditioning:
Tabata Row for Distance

WOD:
3x3min AMRAPS 
2min rest between each 

-3x Power Cleans (60/40) 
-6x Hand release press ups 
-9x squats,

Accessory Work:
3x3 Thruster @60% FS 

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