Read more at www.afscrossfit.com
Buy In:
7rds
1min row for calories (aim 20/15)
1min power clean (choose a weight you think you can hit 15reps with each minute)
WOD:
10rds
10 pull ups
10 dumbell push press @22.5/15kg dbs
Cash Out:
Tabata row @90% of max effort
Accessory:
7min amrap- 8 kb swings @32/24 8 GHd sit ups
AFSCrossFit, Andover-WOD: Tuesday 2 December
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