12/12/2017

Cable Crossfit CrossFit WOD

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Strength
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 60 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 60 seconds
Metcon
Naughty or Nice (AMRAP – Reps)
12 min. ascending ladder
3.3.3.6.6.6.9.9.9……:
Hang Power Clean (195/65) RX+ (115/85)
Burpee over Bar
Wall Ball (14/10) RX+ (20/14
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