WOD Monday 2-6-17

CROSSFIT

Part 1
Alternating EMOM x 10 (5 Rounds)
Even Minutes – Row 15/12 Calories
Odd Minutes – 30 Seconds for Max Reps Push Press (135/95)(95/65)
part 2
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 3 Front Squats @ 70% of 1RM Front Squat
Odd Minutes – 6 Back Squats @ 70% of 1RM Front Squat
Part 3
3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 25 Kettlebell Swings (70/53)(53/35)
Minutes 2-4 – 25 Wallballs (20/16) Females to a 9′ Target
Minutes 4-6 – Max Ring Dips

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