October 4, 2018

CrossFit: 

Warmup:
Heat Your Meat (Before WB)
Set up WOD

WOD:
“The Seven”
7 Rounds
7 Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (72/53)
7 Pull-Ups
*Compare to 9.21.17*

BodyFit: 260

Warm Up:
Ankle Circuit
5min – Double Under Practice
Then
2rds
10/10 MR Press (Light)
15 Goblet Squats
15 KBS – American (Moderate)

WOD:
7 min AMRAP
Buy In: 500m Row
15 Wallballs
30 Double Unders (3:1)
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 (5R/5L) DB Snatch
10 Pullups
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 Ball slams
10 Burpees
*Compare to 9.28.17*