WOD

Friday 31st January 2014

Main – CrossFit

SKILL

– Improve movement in the Wall ball

– Spend 10 minutes working on improving toes to bar

SCALING
Ab-mat sit-ups

– Spend 10 minutes warming up to the weight in the WOD.
If you are not doing the cleans RXD, aim for 90%-95% of the weight you just lifted.

Metcon (AMRAP – Rounds and Reps)

WOD

AMRAP in 10 minutes of;

– 5 Power clean (45kg/65kg)
– 10 Toes to bar
– 15 Wall balls (6kg/9kg)

SCALING
Toes to bar = Ab-mat sit-ups