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

Monday 6/30/2014 WOD

June 30, 2014

Main – CrossFit

I do because I can!
I can because I want to!
I want because you said I couldn’t!

Warm-up

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Metcon

Metcon (AMRAP – Reps)

A.
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Track your weight and reps for all three rounds

Metcon (Time)

Three rounds for time of:

250 Meter Row
10 Power Cleans 135/95lbs
15 Pull-Ups

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