CrossFit Teens WOD – 1/6/16

Warm-up
Min 0-8

Med Ball Carry 200m

Hang 30 Sec

x10 Air Squats

Min 8-16

Plate Carry 200m

Rope Pull-ups x10 (Rows x20)

x10 Front Squats

Min 16-25

Bar Carry 200m

x1 Rope Climb

x10 Thrusters

Min 25-30

Breif

Min 30-40

Establish workout areas and Potty.
40-60: Dae Han (Time)
3 Rounds for time of:

Run 800m with a 45# barbell

3 Rope Climbs, 15′

12 Thruster, 135#
In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
To learn more about Dae Han click here

Shoulder Press (5-5-5-3-1+)
Add 5#
Metcon (AMRAP – Rounds and Reps)
10 AMRAP

15 Wall Balls

200m Run