3.2.17 CrossFit Workout WOD Centennial Lone Tree CO

By 03/01/2017 No Comments

Warm up (9)

3 rounds

200m run/row

15 air squats

10 barbell push press

5 barbell good mornings



Thruster conditioning

Build to a weight that you can do 10 reps unbroken then do

5×10 (same weight)

-90 seconds rest-




21 Minute EMOM

Minute 1) 15/10 Calories on the rower

Minute 2) 30-40 Double unders

Minute 3) 45 sec plank


Athletes note:

Try to complete every round as fast as you can to create as much rest as possible. And if you don’t have Double Unders then practice them. When practicing them give your self 15-10 seconds rest before planking.


steven s

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