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

Thursday 7/17/2014 WOD

July 17, 2014

Main – CrossFit

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 (4 Rounds for reps)

Four sets of:
Bench Press x 4-6 reps @ 70%
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

Metcon (Time)

Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings 24/16 kg
200 Meter Run

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