floating

Friday WOD

FRIDAY CROSSFIT 04/13/18

A. Bench Press (3 x 8 )
3 x 8, then AMRAP @ -15%

B. Bent Over Row (3 x 6 @ 40X1)

B. 4 rounds

400 meter run
2 sets of
8 goblet squats
8 pull-ups

scaling

goblet squat- squat holding 10-15 lb plate or air squat x 10

pull-ups- jumping pull-ups

run-row 400 m

scale run (distance), squat, pull-up volume as needed….less sets or less reps per set.

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