CrossFit

Strength Floor Press 3-3-3-3-3 + KB Bent Row x 10

Wod

Amrap 15 Mins

20 Wall Balls

10 Power Snatch *MD

20 MB Cleans

10 Hang Power Snatch MD

20 MB V-Snap

10 Over Head Squats

7.15am Express Fitness

Every 90 sec for 3 rds

1 - 8 DB Floor Press
2 – 8 DB Bent Over Row
3 – 20 Banded Triceps Push Downs
4 – 12 Reverse flys

Continuous Clock

0.00 - 2.00 On 2.00 - 3.00 Rest 3.00 - 8.00 On 8.00 - 10.00 Rest 10.00 - 16.00 GO!!!!

Amrap

30 Double KB Deadlfts

20 Ring Rows

30 KB Swings

20 DB Push Press

30 HR Push Ups