5-10

Last week to order your CFO gear! Here’s the link:

https://crossfitofallonmo.com/shop/

Snatch balance
5×3

WOD
With a running clock
800m run
-Then-
8 minute amrap
15 kb swings 53/35
10 goblet squats 53/35
10 single arm kb push presses 53/35
20 Superman’s
-Then-
800m run
-Then-
8 min amrap
3 toes to bar
3 pullups
3 chest to bar pullups
20 sit-ups

Elite: 1 mile runs instead of 800s and bar muscle ups instead of chest to bars