Speed:
400m run x3, 2 min rest
WOD:
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 power cleans, 135/95 lb.
20 muscle-ups(sub ring dips)
Post times and reps completed to Beyond the Whiteboard
CrossFit Ruck
800m NSW carry
– 225/185/135
20 min AMRAP
– 200m kb carry
– 30 kbs
– 600m run
– 30 sit-ups
