FRIDAY 9/28

BASICS
“HELEN”

3 Rounds for time:

Run 400 meters

21 Kettlebell swings

12 Pull Ups

 

CROSSFIT

WOD 1:

5 Rounds for time:

15 Deadlift (245/170)

200 meter run

15 toes to bar

rest 1 minute between rounds

 

Rest 10minutes then:

WOD 2:

4 Rounds for time:

15 Wall Balls (20/14)

15 Box Jumps (24/20)

15 Kettlebell Swings (53/35)

 

* Do not change the Rx standards for the WOD 2 i.e if your a girl don’t try to do the guys standards.