Saturday 27/2/16 WOD CrossFit Widnes

Skill and Warmup

10 mins Speed ladder and Barbell Warmup

WOD - Peformance

"RON" for time

5 x Rounds of:

400m Run, then

5 x Complexes of:

2 x Squats Cleans 60/40kg

2 x Push Press

2 x Push Jerks

2 x Split jerks

WOD - Fitness

10 x Rounds for time of:

200m Run

5 x Power Cleans 40/30kg

5 x Front Squats

5 x STOH