Thursday’s WOD 04.26.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

“Tailpipe”

9 minute cap!

with a partner complete 3 rounds of:

P1: Row 250m

P2: Double KB Front Rack Hold – 35/53#
*Each partner rows 3 times, and holds the KBs 3 times

*You must stop rowing if your partner drops the KBs

Metcon (AMRAP – Reps)

5 minutes of burpee box overs – 20/24″

5 minutes rest

4 minutes of shuttle sprints-length of gym

4 minutes rest

3 minutes of Power Cleans – 105/155#

3 minutes rest

2 minutes of wall balls – 14/20#

2 minutes rest

1 minute of chest to bar pullups