12-12-16 CrossFit Return, Douglas, Cork

A . 28mins

1. Back Squat (14mins)

3 x 6 (g2 @ 72.5-75%)

2+mins rest, 2 -3 Wall climbs

2 .  10mins

3 x 10 (Tempo 4 secs) (g2 @ 50%)

1 min rest , rack stretch

B WOD 4RFT (12min cap)

15 Box Jumps (24/20)

15 Front squats (40/30)

60 Double Unders / 100 skips

C Finisher

Couch Stretch , 45 secs e/s x 2

50 good mornings

50 band pull aparts