WOD CrossFit Football 090718

Warmup

1000 m row / run
Calentamiento general articular
2 rounds
paso lagarto con Resistencia
10 air squat jump

Gymnastics (Box Jump)

10-10-8-8-8 box jump

Metcon

OTM 4’
50 m pinched disk

2’ rest

Metcon (Tiempo)

3 rounds
8 power clean @ 50% 1rm squat clean
8 tire flip
10 hang squat clean @ 50% 1rm
10 cal row

Time cap: 14’