Read more at www.afscrossfit.com
Buy In:
EMOM15 complete 1 round of cindy – if you are under 30s for a round then row remainder of each minute for calories
WOD:
5rds – 1mim db hang squat cleans (choose a weight you can do 10 with, heavy as poss) 1min box jumps(again choose height but aim is 24/20)
Cash Out:
30-20-10
GHD SIT UPS/sit ups and KB swings @32/24
AFSCrossFit, Andover-WOD: Friday 5 December
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