WOD 16.11.16

CrossFit Class
“THREE WISE MAN”
“Jeremy”
Amrap 4 of:
5 hang squat snatch (60/45 kg)(45/30scaled)
10 burpees over the barbell
Rest 2
“Ben”
Amrap 4 of:
10 power clean (60/45 kg)(45/30scaled)
20 pull ups
Rest 2
“Beau”
Amrap 4 of:3
15 box jump over
30 wb (9/6kg)(6/4 scaled)

Aerobic Capacity
3 Round (between round 2′)
40 Cal Row
20 Burpees
rest 3′
Emom 15
Cal Row
Max 10 Meter Shuttles (every 10 meters counts as 1 repetition)
Row recovery