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

Saturday 7/5/2014 Team WOD

July 05, 2014

Main – CrossFit

I don’t always love the workout but I always love the Results

Warm-up

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

Metcon

Metcon (Time)

In teams of 2 complete 4 rounds for time:

25 deadlift 225/150 lb
25 hang clean 135/95 lb
100m farmers’ carry 225/150 lb
Weight must be moved without touching the ground during the farmers’ carry.

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