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FRIDAY CrossFit WOD 11.18.16

17
Nov

FRIDAY CrossFit WOD 11.18.16

WARM UP
3 Rounds
1 Shuttle sprint
1 Rope Climb
20 Steps Duck Walk

STRENGTH
Front Squat
5 x 4 @ 80%

 

WOD
“Fight Gone BAD”
3 Rounds
1 Min – Wall Ball 20/14 to a 10′ Target
1 Min – SDLHP 75/55#
1 Min – Box Jumps 24/20″
1 Min – Push Press 74/55#
1 Min – Cal Row
1 Min – Rest

*One point is given for each rep, except on the rower where each calorie is one point.

* No rest between exercises

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