12.1.14 Lone Tree CrossFit Gym Workout WOD

Chad rowing at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

Goals

Pause Squats

3×3 Double Pause Front Squats

Pause for 10 seconds at the bottom and 5 seconds half way up.

 

Glory

For Time:

30 Calorie Row

30 Barbell Facing Burpees

30 Hang Power Cleans (135/95)

 

Grind

Ring Extensions

2×10 alternating arms – pause 1-2 seconds at extension

2×5 double arms – pause 1-2 seconds at extension

REQUEST INFORMATION

CrossFit

Intensity

Technique

Nutrition