Molon Labe CrossFit

DYNAMIC WARM-UP

Speed work mini WODS

For time: (5-minute cap)
-1,000 Meter row

Rest

5 Minutes to complete:
5 Rounds of:
-2 Squat cleans @BW (RX+ 1.10% BW)
-1 Rope ascent @15’

Rest

For time: (75 Second cap)
-100 Double Unders (200 singles)

Rest

For time:
-10 Wallball box jumps @20/14
-10 Wallball shots
-10 Box jumps

Rest

AMRAP 3 Minutes of:
-100 Meter sprint row
-2 Squat cleans @BW
-1 Rope ascent @15’
-100 Double unders (200 singles)
-30 Wallball shots @20/14

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