10
Apr
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