10/04/2018

What an amazing turnout out for the Humboldt Hero Wod. You are wonderful humans ❤️

Strength/Skill

Superset:

5 Sets

5 Weighted Pull Up

Rest 1 Min

5 DB Floor Press

Rest 1 Min

*If you don’t have pull ups jump chin over bar, hold for 2 Seconds and desend 3 seconds. Increase weight each set if possible or keep the same as long as each set is heavy

Conditioning:

For Time

80 Kettlebell swings 24/16

40 Ring Row

60 DB Snatch 50/35

20 C2B Pull Up

CrossFit BURN – The kettlebell

Skill

Med Ball Clean

AMRAP- 25 Min

20 MedBall Clean

25 MedBall Russian Twist

20 MedBall OH Walking Lunge

25 MedBall OH Sit Up

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