Monday December 5, 2016
Congratulations to Justyn and Stephen for winning their respective divisions this past weekend at World War Fit CrossFit Heath.
EVERYONE:
A) 3 Minute window
- Run 400m
- Max Wallballs
GPP
B) 4 rds of:
- 100m Row Sprint
- Burpees
*Immediately after the row – how ever many seconds it took you is the number of burpees you owe. Rest as much as needed between rounds.
STRENGTH
B) 5 rds of:
- Max rep bench press, 165/105# (or 70%)
- Immediately into 10 Burpees AFAP
Rest 3 minutes between rounds