CrossFit WOD, April 2, 2018

The Good Gone Bad

Warm-up
6:00
Row 400 once
then finish time with
10 Air Squats
10 Ring Rows
10 Sit-ups

Mobility
:30 Thread needle
1:00 Sampson
x2

Weightlifting
Back Squat (3-3-3-3-AMRAP)
70%

Metcon
The Good Gone Bad (3 Rounds for reps)
3 Rounds for Reps
1:00 Wallball 20/14
1:00 Push Press 75/55#
1:00 Box Jumps 24/20
1:00 Pull-up
1:00 Ab-mat sit-ups
1:00 Rest
rx+ 30/24, 95/75, c2b, GHD