Read more at www.afscrossfit.com
Buy In:
10×3 back /front squat
a set every 2mins. Choose opposite to 25/11/14 and go heavy as possible using same weight across all sets 10min
WOD:
AMRAP 10mins
beginners – 2 burpee 4 box jumps @24/20 6 wall balls – int 3/5/7 – adv 4/6/8
AMRAP 5mins (add 1rep to each exercise)
beginners – 3 burpee 5 box jumps @24/20 7wall balls – int 4/6/8 – adv 5/7/9
Cash Out:
Bring Sally Up Back squat challenge at 50/35 how far into the song can you go? Moby – Flowers is the song name.
Accessory:
6 rds of 7 muscle ups/pull ups/ring rows 1 min rest between. Unbroken if possible
AFSCrossFit, Andover-WOD: Monday 1 December
0 comments:
Post a Comment