CrossFit Football

Pre-WOD
Back squat 3.x 5 ,3,1
WOD
Complete three rounds:
40 seconds of KB swings 53/35
Rest 20 seconds
40 seconds of Strict Pull Ups
Rest 20 seconds
40 seconds of One Arm KB Power Snatch 53/35
Rest 20 seconds
40 seconds of Mountain Climbers
Rest 20 seconds
*Spend 40 seconds at each of four stations, with 20 seconds of rest between stations. This will result in a a four-minute round. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.
Post-WOD
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