1/7/2019

Cable Crossfit CrossFit WOD

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Conditioning
Posterior Chain Pump
3 Sets
30 Glute Bridges
*Every 10 reps, pause at the top and hold for :15