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

Wednesday 6/18/2014 WOD

June 18, 2014

Main – CrossFit

LIFE begins at the END OF YOUR COMFORT ZONE!!!

Warm-up

CFSF dynamic warmup (No Measure)

10 min –
2 rounds:
10 Arm circles forward – each hand
10 Arm circles backward – each hand
10 Pass-throughs
10 Side swings – each hand
10 Toe touches
10 Butt kicks
10 overhead squats
10 sit-ups
10 push-ups

Metcon

Metcon (Time)

For time:
2000 Meter Row

Five rounds of:
5 Burpees Over Barbell
7 Front Squats (155/105 lbs)
9 Chest to Bar Pull-Ups

800 Meter Run

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