Chipa

Posted: 10/24/2016 in CrossFit Trainers, Uncategorized, WOD
Warm-up

row 500m

squat prep: coaches choice

Strength

Every 2 minutes for 4 rounds

5 back squats at 70%

*1 second pause in bottom

WOD

25 back squats 155/105

50 walking lunges

500m row

25 pull ups

25 ring dips

500m row

25 box jumps 24/20

25 dead lifts 155/105

Accessory

3×10 GHR

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