150728 - CrossFit (50-50-30 practice)

Warm-up
3 rounds 
R1 200m run, R2 400m run, R3 400m barbell run
10 lunging pass-thrus
10 clean and press
10 jump lunges

WOD
2 x 50m sprint
15 ground to shoulders M:155 F:95
200m run
15 ground to shoulders
200m run
15 shoulders to overhead
200m run
15 shoulders to overhead
2 x 50m sprint

Michael Reynolds

CrossFit Level 1 Coach