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

Friday 6/27/2014 WOD

June 27, 2014

Main – CrossFit

Turn “I Wish” into “I WILL!!”

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

Metcon (Time)

Six sets of:
5 HSPU
10 Box Jumps

*Rest 2 minutes after this WOD than move to the next one

1000m Row
50 KB Swings
(Note time & weight of KB)

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