WOD 3/1-2016

CrossFit Inua – CrossFit

Warm-up

WU: Warm up – Row (No Measure)

Team x 2

12 cal row – lunges

12 cal row – thruster med.ball

12 cal row – sit up

12 cal row – burpees

Metcon

WOD: Metcon (Time)

For time:

100 KB swings 24/16

0-10 min: 8 burpees OTM

11 min – : 4 burpees OTM

RX+ KB 32/24

Bonus

Bonus: Metcon (AMRAP – Reps)

Amrap 2:

Hollow rock