CrossFit Rift Valley – CrossFit
warmup (No Measure)
2′ bike or row
5′ amrap
10 air squats
10 medball g2oh
10 banded monster walks
10 halo band glute bridges
Back Squat (5 x 3 building to moderate/heavy
then AMRAP the final weight 3′ after establishing heavy 3)
WOD (Time)
21-15-9
wallballs (20/14)
alt. db. snatch (50/35)
10′ line for all
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