FREE RANGE CROSSFIT

WOD 120716

Free Range warm up
“wall stretch” :45-1:00 each leg

Strength (heavy lower)
A1. Back Squat, x5 @ 75% of 1RM
A2. Two hand hang, :20 (x4)
Rest exactly 3:00 after each set of squats, perform the hang during your rest.

“Spherical”
Complete the following for time:
Box jumps (36/30), x10
Atlas stone squat, x15
Wall ball (25/15), x20
Atlas stone squat, x15
Box jumps (36/30), x10

*perform 125 jump rope skips between each round.

Nice job on the rope climb, Sam! We have some strong ladies!!!