CrossFit Football WOD Sunday

Sunday Open Gym- For Fire Breathers Only- 9/5/10


Warm-up
750M Row
1x CF Warm-up
Strength and Skill

Back Squat
70% x 3
80% x 3
90% x 3+ (Max Reps)
Ring Pull Ups 15x3 (chest to hands)



WOD
In-Season/Off-Season
For time:
Sprint 1/2 Gasser
20 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
15 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
10 Dumbbell Hang Cleans 50 lbs
Sprint 1/2 Gasser
5 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser