By Matt Posted On January 02, 2017 Categories : WOD

02/01/2017

CrossFit Euphonic – CrossFit

Warm-up

8 x Over & Unders

2 x Lengths of OH walking lunges

2 x Lengths of Old Bear

2 x Lengths of Young Bear

ME x Ball ups (Stay on the bar!)

Front Squat (5 x 3)

3 second lower, 3 second pause

Metcon (Time)

5 Rounds, for time…

Check in: 30 x Wall Ball Shots

(Athlete can only rest with ball in front rack position)

5 Clean and Jerks (Rx 70/50, Int 60/40, Beg 50/30)

10 Bar over Burpees

15 Kettlebell Swings (Rx 32/24, Int 24/18, Beg 18/12)

(Russian Swings, to eye level)

20 Double Unders (Sc’d 60 Single skips)

Check out: 400m Run (Sprint)