12.22.16 CrossFit Workout WOD Thornton Northglenn CO

Warm-Up

3 Rounds-

10m Spiderman Lunges

10m Inch worm

10m Straddle Lunge

10m Duck Walk
A. Back Squat 5×5

*Heavy as possible

B. 3 Rounds For Time-

500m Row

30 Wallballs (20/14)

50m Bear Crawl

*Stagger the Row as needed