CrossFit – Fri, Jan 6

warm up – Friday
8/10 cals rower
8 lateral jump over rower
3 inch worms
Front Squat (5sets of 5 reps
Start at 60% and build in weight. Rest 90secs between sets. )
Metcon -Friday (Time)
4:00 min on/ 2:00 min off
25 wall balls 20/14
15 Devils press (single DB 22.5/15kg)
Max shuttle runs (10m) in time remaining

Rx+ 12/9kg wall ball, 2 x 22.5/15kg DBs for Devils press

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