Speed:
Head to head relay, 7 per athlete, 4-6 person teams
10 wallball, 20/14lbs
1 four cone suicide drill
WOD:
Fight Gone Bad style, 3 rounds for reps with 1 mints rest between:
Alternating Dumbbell power snatch, 50/30 lbs
Ghd or tire sit-up
Sledge hammer strike, 16/10lbs
Calorie row
Post total reps/calories to comments.
CrossFit Ruck
APFT
—
100 masonry twists (45/25)
—
25 min amrap
– 10 burpees (18″ target)
– 10 Curtis P (95/65)
