Warmup: 10:00

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes

1a) heavy db snatch - 4x8 r/l

1b) plank rotations- 4x:30/:30/:30 front/L/R

1c) ring dip lockout - 4x:30

Conditioning: 16 EMOM

1- rope climbs c-3, 1LL rx-2 scaled-5 rope walks

2- hspus c-15 rx-10 (4 wall walks)

3- calorie row c-18/15 rx-15/12

4- rest 

Views: 98

Comment

You need to be a member of CrossFit Fond du Lac to add comments!

Join CrossFit Fond du Lac

© 2017   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service