Thursday 5/12/16 - Step On Over


MAIN WOD

W: 4 Sets:

6 Muscle-Up Ring Rows (https://www.youtube.com/watch?v=y17ow5ckQvA)

6 Strict Hanging Leg Raise, (Pause @ top and full stop at bottom.)

12 Goblet Walking Lunges

M-1: Pause Snatch 2-2-2, 3x2

M-2: 4 Rounds For Time:

15 Pullups

10 Burpee Box Step-Overs w/Dumbbells, moderately heavy

PU → Band

FITNESS CLASS

F-1: Clean & Split Jerk

1-1-1-1-1-1

F-2: 9:00 Amrap

20 Weighted Lunges (holding KBs at sides)

10 Pull Ups/Ring Rows

--2:00 Rest--

9:00 Amrap

20 Wall Balls

10 Push Ups

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ashley@crossfitfargo.com
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