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

TEAM WOD

June 28, 2014

Main – CrossFit

Forget Calm Just CROSSFIT Hard

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 (Time)

Teams of two –
1200m Run – split evenly
50kb swings 53/35
50 snatch grip deads 225/135
50 shoulder to overhead 135/95
50 front squats 135/95
1200m Run

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