wod

11.18.14 Lone Tree CrossFit Gym Workout WOD

By 11/17/2014 No Comments

Friday Night Flex at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Glory

Every Minute On the Minute for 10 Minutes:

5 Front Squats (you choose the weight)

Then

Every Minute On the Minute for 14 Minutes:

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

Even: 6 Muscle ups

 

Grind

NOT for time:

200m (10m=#’s to line) Double KB Farmers Carry (32/24)

20 Plate Weighted Sit ups with anchored feet (45/25)

150m Single KB Baby Carry (hold KB in crossed arms on your chest) (32/24)

20 GHDSU

100m Double KB Overhead Walk (32/24)

20 GHDSU

150m Single KB Baby Carry (hold KB in crossed arms on your chest) (32/24)

20 Plate Weighted Sit ups with anchored feet (45/25)

200m Double KB Farmers Carry (32/24)

steven s

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