Friday the 1st

1554

I.

Three Rounds (not for time)

400m run

10 Scorpions

10 KBS (53/35#)

10 Strict Chin-ups

500 m Row

10 K2E

10 Good Mornings (95/65#)

10 Push-ups

75 Single Jump ropes

10 Hang Cleans@ knee (95/65#)

10 Alt. Step-ups (24/20″)

10 Ring Rows

II.

Extra Credit

Two Rounds

EMOM for 2 minutes
Swim 50 Meters
Every 2 minutes for 4 minutes
Swim 100 Meters
EMOM for 2 minutes
Swim 50 Meters

***

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Filed under crossfit, EMOM, fitness, mobility, mobility wod, swim wod, WOD

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