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

Tuesday 7/15/2014 WOD

July 15, 2014

Main – CrossFit

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)

Five rounds for time of:
7 Push Presses 135/95lbs
7 Back Squat 135/95 lbs
400 Meter Run

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