Friday’s WOD 01.12.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

15 Sit-Ups

15 Russian Swings 24/32

Metcon (Time)

For Time w/ a partner:

30 Deadlift 95/135

20 Pull-ups

40 Hang Cleans

20 Pull-Ups

50 Front Squats

20 Pull-Ups

40 Hang Cleans

20 Pull-Ups

30 Deadlift
*EMOM: 3 Burpees, EACH

**Workout starts with 3 Burpees

***Rx+.. 5 Burpees, 105/155