Read more at www.afscrossfit.com
Strength:
6×2 Back Squat @ 80%
Skill:
20:10 protocol – burpees start with 3 reps in first 20s increase each interval by 2 reps until you fail go back to 3 repeat this for 10mins.
WOD:
21-15-9-6-3
HSPU / front squats 60/40
scale to push ups and /or 45/30
20min cap
AFSCrossFit, Andover-WOD: Monday 5 May
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