Wednesday 03/04/2015 CrossFit Workout Macedonia Ohio

Strength: Snatch grip deadlift 4 x 3 hold on to bar up and down  

 AMRAP 5 minutes of:
-30 Double unders
-10 KB High pulls @53/35 (RX+ 70/53)

 Rest 3 minutes then:

 9-6-3 of:
-Ring dips
-Box step-ups @20 with KB @53/35 (RX+ @70/53)
-Burpees

 Rest 3 minutes: (if time remaining)

 5 Rounds of Cindy
-5 Pull-ups
-10 Push-ups
-15 Air squats

 Afterburner: 10 min work on handstand walks (sub wall walks scale)

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