170916 

170916

Ballistic CrossFit – CrossFit

Warm-up

2 Rounds:

200 Meter Light Jog

200 Meter Light Row

Then:

5-4-3-2-1

Spiderman and Reach, each leg

Walkouts

*After each round, 10 AbMat Sit-Ups

Metcon

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Metcon (Weight)

EMOTM for 24 Minutes (6 Sets)

1- 200m Run

2- 40 Double Unders

3- 12 Alt DB Snatches (50/35)

4- 10 DB Burpees (2x 50/35)