8.17.16 CrossFit Workout WOD Thornton Northglenn CO

By 08/16/2016 wod

Warm-up

30 Calorie bike or Row then…

3 Rounds

10 band pull aparts

100m Overhead plate carry (45/25)

10 Scorpion twists

A. Strict Gymnastics

16 Minute AMRAP

30 Second Hollow Hold

12 Strict Pull-ups

20 Second Ring Support Hold

12 Strict Handstand Pushups

B. For Time- 35-25-15

Deadlifts (225/155)

Wallballs(30/20)

*If you don’t have access to a heavy wallball, scale to a higher target

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