1.12.17 CrossFit Workout WOD Centennial Lone Tree CO

By 01/11/2017 No Comments


3 Rounds-

10 Box Step-ups

10 Back Squats (45/35)

10 Strict Press (45/35)

10m Spiderman Lunges

A. Strength
-All sets are based off of 1RM strict press
Strict press
3×3 @80%
Push press
3X3 @85-90%
Power Jerks
3X3 @90-100%
Split jerks

3×3 @100%

B. With a Partner…

5 Rounds-
P1- 25 Calorie Row
P2- Rest

*One partner will row 25 calories while the other partner rests, partners will rotate until both have completed 5 rounds of 25 calories.  If you do not have a parter, Rest for 1 minute in between rounds.  These should be 5 max effort sprints.


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