CrossFit Kirrawee 041016

Warm up (15 mins)

Death by Burpees

Strength (20 mins)

In 12 minutes find a heavy or set a new 3rm Front Squat from an empty bar

EMOM x 8

3 Front Squat @80% of todays 3 rep

Conditioning  (15 mins)

The Presbyterian

15min AMRAP Ladder

Clean 60/40

Pull up

Accessorywork

2mins/side

Couch

Pigeon

Wall split

Roll quads