CrossFit WoD 07.03.2014
Have a safe and fun Holiday weekend! We’ll be closed Friday and Saturday. Need a wod? Run 5K on Friday and 100 Burpees for Time on Saturday. Here’s Thursday:
| Warm Up |
| 2 Rounds |
| 10 Goblet Squats @ 20X1 |
| 10 Ring Rows @ 2011 |
| 10 KBS |
| Strength/Skill |
| A: Take 12 minutes to find 10RM Back Squat @ 20X1 |
| 3 Sets |
| B1: Ring Rows x 8-10 reps @ 2011 – Rest 45 seconds |
| B2: Russian KBS x 15 reps – Rest 45 seconds |
| MetCon |
| In teams of 2, alternate full rounds to complete 4 each of: |
| 10 Thrusters (95/65) |
| Run 200m |
2014 07 03