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#CrossFit #Hackney #WOD 11/07/2013 #withmomentum

Posted 11th July 2013 by Josh Schouten

Warm-up

Butterfly kicks on floor

Strength

A-1 Clean Grip Deadlifts 5 x CFE: 4-6 BC: 6-8 30×0 :60
A-2 ME: TTB (skill practice) 5 sets x0x0 :60

W.O.D

Dirty 30

For time:
Box Jumps 24/20
Jumping Pull-ups
KB Swings 24/16kg
Walking Lunges
Knees to Elbows
Push-Press 20/15kg
Back Extensions
Wall Balls 7/5kg 10/6′
Burpees
DU

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