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CrossFit WODs

COLUMBUS DAY

By October 9, 2011October 12th, 2011No Comments

WARM-UP:
500m Row
20 Push-Ups
20 Squats
DROM

STRENGTH:
Back Squats
Work up to a heavy single, then 2 x 3 @ 90% of that.

METCON:
Tabata in 8 minutes (20 seconds Work, 10 seconds Rest)
KB Swings @ 53/35#
Split Jumps

CASH-OUT:
Pull-Ups
2 x Max. Reps

Amanda Ruhl

Author Amanda Ruhl

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