Sunday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

FOR QUALITY (10:00 MINUTE CAP)

12/10 Cal Row (EZ effort)

10 Narrow Stance Squats

10 Sumo Squats

12/10 Cal Row (EZ-Mod effort)

10 Wall Ball Front Squats

10 Wall Ball Push Press

12/10 Cal Row (Mod effort)

10 Wall Ball Thrusters

10 Wall Balls

Workout

Metcon (Time)

FOR TIME*

150 Wall Balls (20/14)|(14/0)

*Every 2:00 including at 3,2,1 go…complete 16/14 Cal Row.

(Score is Time)