CrossFit WOD 10-19-2017 Warm up 10 around the worlds(both sides) Arm bar stretches(each side) Str – Press 5-5-3(5-3-1)max rep@60% Wod 10 KB twist 10 KB bench rows(each side) 10 ring or box dips 10 weighted calf raises 5 rounds Cool down: stretch and roll