CrossFit WOD 1/14/20

Warm-up

Nordic lift x10

Hydrant x 10

Spanish squats x10

2 round

Thruster prep

Rope climb skill

Running skill

Heel slides (wall)

March

Fall into toes

Fall into run

3.2.1.Go!

Metcon (Time)

400m run

25 thrusters 75/55

5 Rope climbs (legless or foot assisted)

4 rounds

Workout of the Day

CrossFit

  • CrossFit WOD 9/19/20

    Metcon (Time)
    2 RFT

    90/70 Cal Row

    70 Wall Balls

    50 Kettlebell Swings

    30 Burpee Box Jump Overs

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