30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Friday 6/13/2014 WOD

June 13, 2014

Main – CrossFit

Stay Positive, Stay Fighting, Stay Brave, Stay Ambitious, Stay Focused, STAY STRONG!!!

Warm-up

CFSF Warm up (No Measure)

200m row
2 rounds:
10 air squats
10 pushups
10 situps
5 burpees

Stretch your knees, hamstrings, hips for a few min.

Metcon (Time)

5 rounds of:

5 reps of 155/105 lb Power Clean;
15 reps 24/20″ Box Jumps

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