Tuesday Oct 15, 2019

JusAmaCF2019

Warm Up: 

Funnel Tag
then
3 rounds
100m Jog
10 G2OH with a light plate
10 Sit Ups
10 Air Squats
10 Burpees to Plate

SWOD:  
Bench 3 rep building

alt with
Sled Push, AHAP Down and Back

WOD: 
3 rounds
7 Devils Press (53/35)
20 Box Jump Overs (24/20)
50′ DB Front Rack Lunge (53/35)
1min Rest between rounds
16min Time Cap