Friday 08.17.18 - CrossFit

A. 2 Clean Pulls + 1 Power Clean + 1 Squat Clean 10 x 1

Every 90 seconds, for 15 minutes (10 sets):
2 Clean Pulls + 1 Power Clean + 1 Squat Clean

B. 10 minute AMRAP of Assault Bike, Pull-Ups, Wall Ball Shots, and Rowing

As Many Rounds and Reps as possible in 10 minutes:
– 40/30 Calories of Assault Bike
– 50 Pull-Ups
– 50 Wall Ball Shots @ 9/6 kg
– 40/30 Calories of Rowing

Can you finish 1 round and make it back to the bike?

C. Hollow Body Hold 1 x 180 Seconds

Hollow Body Hold for 3 minutes

Accumulate 3 minutes Hollow Body Hold – every break = 10 Good Morning Raises (light/moderate) View on WodUp

Compare to other Fridays