#CrossFit #Hackney #WOD 14/07/2013 #withmomentum

Strength

A-1 Heels Elevated Back Squat 4 x CFA: 6-8 BC: 8-12 30×0 :60
A-2 High Reebok BB Lateral Step-ups 4 x CFA: 8-12 BC: 12-15 21×0 :60

Set the clock to 10min EMOM switch between (wk1 :30work :30 rest, wk2 :40work :20rest, wk3 :45 work :15rest)
B-1 HBBS @ 40/20kg
B-2 BB OHP @ 40/20kg

W.O.D
5 rounds (Half Kelly)
Run 200 meters
15 box jump 24/20′
15 Wall balls 7/5kg

* time cap 15minutes

Don’t forget to add your workout music here