wod

3.14.17 CrossFit Workout WOD Centennial Lone Tree CO

By 03/13/2017 No Comments

Warm up (9)

3 minute shuttle run

3 minute of

5 Push up

5 Air squat

5 Sit up

3 minute row

 

Conditioning (15-20)

5 sets (NFT)

5 clean and jerk @60-65% (TNG)

15/10 cal bike

– 2 minute rest-

Athletes note:

-These are all out sprints each round-

 

Metcon (10)

For time:

21-15-9-6-3

Box jump overs (24/20)

Stone over shoulder (40/30) (aka slam ball)

(8minute cap)

steven s

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