Wednesday October 18, 2017

09
Aug
Written by Zach

Warm Ups
Row 500m or Run 400m or Bike 1 mile
CFT warmup
10 Jumping Squats
Inch Worms
10 Push Ups
Franenstein Walks
10 Wallballs
Windmill Walks
10 Sit Up

Wod
For Time
800 meter Plate Carry or Run (45, 25,15, 10 or None)
THEN
4 Rounds
15 Front Squats 135/95
15 Pull ups
THEN
800 meter Plate Carry or Run

 

2013-08-09

Posted in Crossfit  
 

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