[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=428 w=200 h=220 float=right]The challenging decision for some on a Friday afternoon; drinks after work or CrossFit?? Busy evening class last night means CrossFit was the popular choice this time 😀
Practice:
For 10 minutes work on technique, any exercise that needs it.
Partner W.O.D.
Run 400 (with 1 20LB med ball) then;
150 Kettlebell swing (24/16)
150 Pull up
150 Push up
Partition these and complete in any order, then;
100 med ball sit up/pass
Run 400 (with 20LB med ball)
(1 person completing reps while other rests)
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