WOD CrossFit Football 131218

Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
5 Paso gusano en el sitio + push up
10 WBS
5 burpees

Weightlifting (Front Squat)

5 x 6 front squat

Custom Metcon (Tiempo)

400 m run
21 front squat (50/30)
200 m run
10 thruster (50/30)
400 m run
15 front squat (50/30)
200 m run
10 thruster (50/30)
400 m run
9 front squat (50/30)
200 m run
10 thruster (50/30)

Time cap: 20’