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

Monday 6/16/2014 WOD

June 16, 2014

Main – CrossFit

Stay Close to anything that Makes you Glad you are ALIVE.

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)

For time:

45 Pull-Ups
45 Kettlebell Swings 53/35lb
400 Meter Run

35 Wall Ball Shots 20/14lb
35 Power Snatches 95/55
400 Meter Run

25 Box Jump Overs
25 Toes to Bar
400 Meter Run

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