CrossFit WOD:
Strength:
15min build up load for the complex:
Squat Clean + Front Squat + Thruster + Front Squat (1+1+1+1)
Metcon:
3 Rounds for time
Run 400m
50 Russian KB Swings (#32/24)
50 Situps
Endurance:
AMRAP in 35min of:
8 Single arm devils press right arm (#15/8)
8 Single arm thrusters right arm (#15/8)
16 Toes to bar
8 Single arm devils press left arm
8 Single arm thrusters left arm
32 Double unders