Baby bird

Posted: 10/16/2016 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

run 400m

2 rounds

5 wall squats

10 goblet squats

Strength

Every 1:30

7×2 tempo front squats

(3 sec down, 1 sec pause, 3 sec up)

Wod

AMRAP in 12 minutes

run 200m

3 squat clean thrusters 185/135

run 200m

6 squat cleans 185/135

run 200m

9.. 12…15..etc

Accessory

50 GHDSU

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