Molon Labe CrossFit

Dynamic warm-up

Strength: Bench press
5 x 2 Bench press working up to heavy 5th set double

WOD

AMRAP 10 Minutes of:
-10 Slamball burpees @30/20
-10 Wallball shots @20/14
-10 Slamball sit-ups to wall @30/20 @5’

Rest 3 Minutes then:

AMRAP 10 Minutes of:
-1 Barbell complex @155/125
-300 Meter run (around building)

*1 Complex = 1 Power clean, 1 Thruster, 1 Back squat, 1 Jerk from behind the neck

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