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

Wednesday 7/9/2014 WOD

July 09, 2014

Main – CrossFit

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

Metcon (Time)

In a 10 minute window:
800m Run
Max Hang Power Cleans (155/105)

Rest until the 15:00 Minute mark then… 15-12-9 Reps Of:
Deadlift 225/155
Box Jumps 24/20″

Rest until the 30:00 minute mark then… 3 rounds of:
15 Strict Pull Ups
30 Strict Shoulder Press 75/55

100 Air Squats

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