Sunday 13th January 2013

By MelissaCrossFit

Friday 5.30pm class finishing off the WOD

Skill

10 sets of 3 reps at 70% of your 1 rep max

– Front squat

4 sets of 3 reps at 70% of your 1 rep max

– Back squat

WOD

3 Rounds for time, of;

– 200m Run

–  12 Pull-ups

– 12 Wall balls (6kg/9kg)