170818

WOD

Every 2 mins for 16 mins do:
5 Wall Balls, 20/14 lbs
10 Burpees
20 Double Unders

Strength

5 Rounds:

1 min. Front Squat @ 50% 1RM

1 min, Rest

Conditioning

For time:
50 Burpees
40 AbMat Sit-ups
30 Box Jumps, 24/20 in
20 Plank Rows, 35/25 lbs
10 Handstand Push-ups
20 Plank Rows, 35/25 lbs
30 Box Jumps, 24/20 in
40 AbMat Sit-ups
50 Burpees

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.