Thursday

Live Free CrossFit – CrossFit

EMOM 12min

. Handstand Hold 30sec – 45sec

. Static Chin Up Hold 25sec – 45sec

. Double Under 30sec

. Star Plank on the Bench 15sec Each Side

WOD : Metcon (Time)

-10 Burpee Box Jump Overs 24/20

-20 Renegade Rows 45lb/25lb

-30 Kettlebell swing 53/35

-40 Dumbell Thrusters 45lb/25lb

-30 Kettlebell swing 53/35

-20 Renegade Rows 45lb/25lb

-10 Burpee Box Jump Overs

8 min Cap

Rest 2 Min

AMRAP: Metcon (AMRAP – Rounds and Reps)

5min AMRAP

1 Rope Climb

10 Toes to Bar

50ft Bear Crawl

One Partner must Hold a Wall sit at all Times