Read more at www.afscrossfit.com
Strength:
Back squat 3-3-3-3-3
Skill:
10x candlestick rocks
10x rolling pistols
10 x pistols. 4 sequences if you can’t do pistols do 5 sequences of the other two
WOD:
6min ladder in 3′s
box jumps 24/20
thrusters 50/35 3,3,6,6,9,9 and so on
At 6 mins rest for 2mims and then complete a 1k row for time. Record your amrap score and your row time
AFSCrossFit, Andover-WOD: Wednesday 8 October
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