SUNDAY JAN 31, 2016

CrossFit M3 – CrossFit

Warm-up

500m row

3 RNFT of:

10 KBS

3 wall walks

10 wall ball shots

Weightlifting

12 min EMOM

Cleans and hand stands

Evens: PC+2HC

Odds: 30 sec HS hold (or amrap HSPUs)

Metcon

PARTNER WOD

One person working at a time

Each minute for 20 mins complete:

6 DB Thrusters (heavy)

4 gym length sprints