7. April 2023
Apr
07
CrossFit – Fri, Apr 7
Friday-Funday
Warm-Up
Game
– 10 x Hit the 100m row
Game
– 10 x Hit the 100m row
3 rds
– 10 Buddy Under & Overs
– 5 Partner BB-Squats e/s
– 10 Horizontal MedBall-Passes
– 5 Junk-Yard-Dogs
– 10 Lateral MedBall Passes
Pre-WOD
4 rds each
– 5 cal row
– 5 T2Bs
– 5 Partner BB-Squats / Thruster / OHS
– 5 Burpww Box-Overs
– 5 Pull-Ups & 5 Dips
WOD
AMRAP 30
– 50 cal row
– 40 T2Bs
– 30 Partner BB-Squats / Thruster / OHS
– 20 Burpee Box-Overs
– 10 BMUs ( 10 PUs + 10 Dips)
Split as needed
