CrossFit08844

8 Apr 2015

Warm up: 3x10 trunk, cross sym
3 sets of :
30 sec Handstand hold (Free standing If you can)
10 Hollow Rock
30 sec Plank hold (Elbows)

Strength
Front Squat : 5-3-3-2-1-1, Build to 1 RM in 15 Minutes
95,115,135,155,185,205 PR

WOD
4 rounds for time: CAP 20 min
25 KB Swings (55#)
25 Burpees

Result = 194 reps at cap