07/21/14

Announcements

Join CrossFit 65/69’s Race for the Cure Team!
The race is on October 4th with 5K or 1 Mile, kids welcome.
Sign up before July 21st to save $5.
Go to www.KomenIowa.com to register

Main – WOD

Metcon (Weight)

12 min, EMOM- Deadlifts (2 deadlifts)
build to a heavy double. Record total weight lifted.

Metcon (AMRAP – Rounds)

12 min EMOM

10 KB Swings 53/35
5 Burpees

RX plus
15KB Swings
10Burpees

Metcon (No Measure)

5 Turkish Get ups each side
check whiteboard for mobility and complete

Posted in Workout of the day.