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Down and Up - Crossfit Hardcore

WOD

Down and Up

By Lance Mosley

3/22/18

Mobility (Wrists, Legs, Front Rack)

Skill Work(7 min)

Cleans(focus on hip extension and fast elbows)

WOD

10-8-6-4-2-4-6-8-10

Burpees
Squat Clean & Jerks
WTF’s

Rx=95/135
Scaled=65/95

EWOD

2 sets each of:

Assault Bike

Run

Row

Tibet (4rds x :20 on/:10 off)

SPRINT!