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

Monday 7/7/2014 WOD

July 07, 2014

Main – CrossFit

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

Weightlifting

Front Squat (3 set 5-7 reps 70% of 1RM)

Rest 2 min than move on to the Ring Rows

Ring Rows (3 sets of 10-12)

Metcon

Metcon (Time)

500m Row

30 ground to overhead 135/90lbs

500m Row

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