637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

12/17/15

December 16th, 2015

Strength:

Press

2 X 5 @ 50% of 1 rm, 90 sec rest

  • Set bar at regular height

6 X 1, 90 sec rest

  • Set bar 3-4 inches above regular height
  • Go up in weight each set
  • goal is to achieve HAP

 

WOD:

10 min AMRAP

80’ walk lunge with plate (45/25)

shuttle run 20/20/40/40

 

rest 5 min

 

Death by calorie row

 

or

 

Death by Airdyne (cal)

 

or

Death by muscle ups

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