WOD – Page 211 – CROSSFIT EAST

Tuesday 20190416

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

Power Cleans
Push-ups
Handstand Push-ups

Burpees

Front Squat Rowing
Ring Dips
Knees-to-elbows
Medicine Ball Cleans

Back Squat
2-2-2-2-2-2-2