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