Tuesday September 24, 2013

Posted on Sep 23, 2013 | 0 comments

Don’t forget about our mobility class tonight! 7pm! 

 

Skill Warm-up:

3 Rounds not for time:

15 Barbell Good Mornings

12 Alternating Dumbbell Rows

3 Wall Walks

 

WOD:

7 Rounds for time:

Run 250m

7 Burpees

7 Kettlebell Swings 53#/35#

7 Goblet Squats 53#/35#

 

CROSSFIT MELT (8am & 7pm)

10 Minute AMRAP:

Row 10 Calories

15 KB Sumo Deadlift High Pull

3 Minute REST

 

10 Minute AMRAP:

15 Sit-ups

15 Ring rows

15 Jump Lunges