wod

3.28.17 CrossFit Workout WOD Centennial Lone Tree CO

By 03/27/2017 No Comments

Tuesday

Warm up (12)

10 min ladder

1 Slam ball squat

1 Slam ball

1 Slam ball push up

1 Cal row

 

Metcon

“Air Force”

For time:

20 Thrusters (95/65)

20 Sumo deadlift High pulls

20 Push jerks

20 Overhead squats

20 Front squats

 

Athletes must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving onto the barbell.

 

IF time left over

Finisher

6 Minute EMOM

25 sit ups

steven s

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