WOD – 31/10/2016

Hilltop CrossFit – WOD

WARM UP

Warm-up (No Measure)

3 rounds of the Burgener Warm Up (2 pvc, 1 empty bar)

*Between each round do 10 pvc prone pass throughs and 10m duck walk

STRENGTH

Overhead Squat (2RM)

CONDITIONING

Metcon (Time)

7 rounds

5 strict pull ups

10 push ups

Run 100m

*14min cap