18 December 2015 CrossFit WOD

18 December 2015 CrossFit WOD

Friday
Supplemental
7 x 1 Hang Clean + 1 Clean + 1 Front Squat

Strength
Back Squat
8 x 8
Weighted Chin Ups
8 x 5
Every 3:30 Minutes

Post your times for Part 1 and 2 on the comments section of the blog.

Part 1
3 Rounds
15 Pull Ups
25 Wall Balls 30/20 20/16 16/12

then 1 Minute Rest

Part 2
3 Rounds
25 Kettlebell Swings 2.0/1.5 1.5/1.25 1.25/75
30 Double Unders

Supplemental Endurance
8 Rounds
100 Meter Run
100 Meter Backwards Run
15 Russian Twists with 14/8 Medicine Ball

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