Molon Labe CrossFit

Dynamic warm-up

Speed/Strength: 8 sets of 5 reps Banded Pull through

WOD
EMOM for 15 minutes:
-5 G2OH @45/25
-6 Shuttle runs (width of box, RX+ hit the deck 1st two shuttle runs)

ASSAULT BIKE CHALLENGE
100 Calories as fast as your 3 person team can go!!!

 

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