FRIDAY 072916

AaronCrossFit

IMG_4736
FRIDAY 072916

SWOD
3 Rounds:
– OHS x4-6 @3211
– KB walking lunge x20
– DB renegade row x6-10

WOD
FIT: Metcon (Time)
– Run 400m
– 30 KBs
– 20 burpees
– Run 800m
– 20 burpees
– 30 KBs
– Run 400m
Rx: Metcon (Time)
– Run 400m
– 10 squat snatches (95/63)
– 20 burpees over bar
– Run 800m
– 20 burpees over bar
– 10 squat snatches
– Run 400m
SE: Metcon (Time)
– Run 400m
– 10 squat snatches (135/93)
– 20 burpees over bar
– Run 800m
– 20 burpees over bar
– 10 squat snatches
– Run 400m