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| practicing staying back at shogun crossfit. |
sunday:
rest your weary body!!!
CROSSFITTERS
Warm up: run 400m, 5 rounds of 5x pull up, 10x push up, 15x air squat.
W.O.D.: Complete 5 rounds for time:
3 x clean (100kg/70kg)
2x rope climb
1x 50m prowler push (AHAP)
Extra Credit: Row 500m as fast as possible. Men if over1:30 and women 1:45 perform a 50 burpee penalty.
Durability: max distance farmers carry (32 kg/24kg)
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