01/16/2016

CrossFit at 9am and 10am
At 9 we will make up the WLC WOD.
AMRAP 10
3 Squats
3 Burpees
Down and Back Run
Reps keep going up by 3s…
This will be followed by
AMRAP 10
1 Deadlift 315/225
5 Wallball Shots 20/14
AT 10am
Deadlift Holleyman
30 RFT
1 Deadlift 335/235
3 Handstand Pushups
5 Wallball Shots 20/14