Wed20160330

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, Row, Jump for 3min

Bear Crawl x 2

Crab Walk x 2

Duck Walk x 2

Spiderman Walk x 2

Simson Lunge x 2

Metcon (AMRAP – Reps)

2min Max Reps of Front Squat without racking the weight – 70% of 1RM

Rest 4 min

2min Max Reps of Front Squat without racking the weight – 70% of 1RM
Try to match the number of reps in both sets.

Metcon (AMRAP – Rounds)

AMRAP 20min

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin-over-bar hold

Cash-Out

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