WOD 7.8.13

CrossFit FMS WOD:

helen_front_squat_50

Warm-Up:

1.) 8 minute countdown. Run 800 meters then AMRAP:

  • 10 bar kips
  • 10 air squats

2.) C2B pull-up progression

3.) Front squats:

  • 3 light
  • 3 moderate
  • 3 WOD load

WOD:

12 minute AMRAP:

  • 6 front squats (165/115)
  • 12 C2B pull-ups

After Party:

  • 5 minute squat bottom
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