7
Sep
Friday, 8 September, 2017
![](https://www.crossfitagoge.com/wp-content/uploads/2017/09/2017-08-26-09.40.40-600x399.jpg)
Criminals in part or partners in crime, sometimes it is hard to tell the difference.
Workout of the Day:
Warm Up:
Mixed Tabata of:
Knees to Elbows
Barbell Front Squats
Hip Extension
Barbell Press
Skill:
Overhead tissue smash (2 min each)
Wall squat (3 min)
WOD:
75 Thrusters (95/ 75)
Every 90 Seconds perform 1 Rope Climb
Cool Down:
Run/row/bike for 5 minutes