WOD 3.23.10

Crossfit Main WOD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Crossfit Endurance WOD

Back Squat: 3x3 @ 90% Rest (240sec) between sets

Rest 5min

Front Squat:3x5 @ 50% Rest (120sec) between sets. Move bar as fast as possible

Rest 3min

3 Rounds:

10 GHD sit ups, Rest 30sec

10 Strict Knees to Elbows, "No Kip" Rest 30sec

1min Hollow Rocks, Rest 30sec

Crossfit Endurance

Rest Day