WEDNESDAY 1/16/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time:

500m row

40 wallballs (20/14)

20pullups

20 deadlifts (225/155)

30 wallballs

15 pullups

15 deadlifts (225/155)

20 wallballs

10 pullups

10 deadlifts (225/155)

500m row

MONDAY 1/14/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

12 min AMRAP

5 deadlift (75/55)

5 hang clean

5 front squat

5 push press

REST 5 MIN

8 min AMRAP

5 deadlift (115/85)

5 hang cleans

5 front squat

5 push press

*each complex equals 1 rep