Friday’s WOD

Warm-up:

1) 4 sets @ easy pace:

5 Box Jumps or Step-Ups
5 Push Press, 45#/35#
5 Toes-to-Bar

2) EMOM 9, alternating:
a) 8 Box Jumps or Step-Ups
b) 6 Push Press, begin at 95#/55#, add 10# each set
c) 4 Toes-to-Bar

3) Run or Row for 5 minutes

WOD: 

“CrossFit Games Open Workout 12.3″

AMRAP 18:
15 Box Jumps, 24″/20”
12 Push Press, 115#/75#
9 Toes-to-Bar