8.3.17

By: 0

CrossFit Ashland – CrossFit

Metcon (Time)

RXD

90sec ring pushup hold

40 db step ups (db’s by side) (45/25lbs)

30 wall ball (20/14lbs)

20 box around the worlds

1min parallette l-sit hold

30 db step ups (db’s by side)

20 wall ball

10 box around the worlds

30sec ring pushup hold

20 db step ups (db’s by side)

10 wall ball

5 box around the worlds

FITNESS

90sec plank hold

30 walking lunges

20 wall ball

10 box around the worlds

1min hollow rock hold

20 walking lunges

10 wall ball

5 box around the worlds

30sec plank hold

10 walking lunges

5 wall ball

3 box around the worlds