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WOD APRIL 19 2017

WARM UP

5′ RUN- 5’DU

3RND

5 WALL BALL

7 FRONT SQUAT PERFECT FORM

9 BACK EXT

STRENGHT

FRONT SQUAT

3 3 3 3 (FIND YOUR 3 RM)

METCON

AMRAP 4′

25 P CLEAN

MAX EFFORT CAL ROW

REST 4′

AMRAP 4′

25P CLEAN

MAX EFFORT DU

REST 4′

AMRAP 4′

25P CLEAN

MAX EFFORT BURPEES

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Crossfit CantiereWOD APRIL 19 2017