WOD

CrossFit

Strength:

Back Squat

TAKE 15MIN TO FIND AN 8RM
2×8 @ 90% OF 8RM

Followed By:

Every 5min for 20min:
15 Kettlebell Swing at 53/35
8 Single Arm KB Thrusters at 53/35 (each arm)
15 Toes to Bar

Phoenix Fit

Strength/Skill:

4 Sets not for time
10 Ring Push ups into
1:00 Ring plank hold
Rest 1:00 Minute

Followed By:

Every 5 Minutes for 20 MInutes
500M Row
25 Wallball