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 …

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