Main – CrossFit Group WOD

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:

1./Two hand shove through chest

2./ Twist to right and shove

3./ Twist to left and shove

4./ Seated twist to right and shove

5./ Seated twist to left and shove

6./ Ballistic sit-up
Farmer’s EMOM

EMOM 8 minutes

E: Farmers walk x4 lengths (53/35)


11012014 AMRAP TRIO (3 Rounds for reps)

2 min AMRAP

Wall balls

Rest 2 Minutes

4min AMRAP

5 Power Clean

20 Double Unders

Rest 4 Minutes

6 min

100m dash

5 push-ups

10 KB swings