Blog

Skill & WOD 12/1/17

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Primary Focus
9 minute AMRAP Teams:
Total calories on the ski/bike
1 athlete holds a plank
1 athlete runs a suicide sprint
1 athlete max meters on ski/bike
1 athlete rest
*athletes switch when suicide sprint is done and they tag off

Strength/Skill
7 rep max OHS
E2.5M x 5


WOD
1,000 row
Then 5rft
10 Pull ups
12 Ball slams

Pull ups:
Chin over bar
Assisted
Jumping

Ball slams:
50/40
40/30
30/20

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com