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

Tuesday

January 13, 2015

Main – CrossFit

“If you are always trying to be normal, you will never know how amazing you can be.”

CFSF 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 (Time)

21-15-9

Thrusters

RX+155/105

RX 115/75

200m Run After Each Round

Rest 5 Min Before WOD 2

Metcon (Time)

9-7-5

Muscle Ups

RX+ Rings

RX Bar

Scaled 21-15-9

Pull ups + Ring Dips

200m Run After Each Round

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