WOD – Page 208 – CROSSFIT EAST

Thursday 20190418

4 Rounds

50 Air Squats

40 AB Mat Situps

150 wall ball for time

5 Rounds

30 American KB Swings

20 Hand Release Push Ups

Rest 3 minutes between rounds

American KB Swings

Push Ups

Front Squats

Wall ball

Muscle up

DUBS

Ring Dips

Box Jumps

Presses

Air Squats

AB Mat Situps

Squat Cleans

21-15-9 reps for time of:
Calories, Rowing
Ring Dips
Knees-to-elbows
Medicine Ball Cleans, 20/14

Front Squat
5-5-5-5-5

EMOM

20 minutes of:
10 Burpees

Amrap 10 minutes of:
21 Power Cleans, 95/65
15 Push-ups
9 Handstand Push-ups

then

5 x 500m Row