Wednesday the 3rd

Rich Froning

I.
60 Bar facing burpees

II. 
EOMOM for 10 minutes (5 rounds)
6 Front Squats (60%+)

III.
AMRAP (12)
5-4-3-2-1-2-3-4-5-4-3-2-1- etc
Back squat 175/115#
Strict HSPU

IV.
AMRAP (18)
20 Calorie row
40 Wallballs 20/14#
Rest 1 minute

V. Then, choose ONE of the following:

Va.
Run 400m
Rest 1 minute
Run 200m
Rest 30 seconds
Run 200m
Rest 1 minute
Run 400m

Vb. 
AMRAP(10)
5-10-15
Bike calories
CTB pull-ups

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Filed under amrap, crossfit, metcon, strength & conditioning, WOD

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