6/5/15

Announcements

June 6th Competition with ICE and Clay Street Gyms.
$20 per person. At Pickard Park.
Ask a coach for details!

CrossFit 65/69 – WOD

Metcon (Weight)

4 Rounds:

8 DB Arnold Press

8 Renegade Rows (Total)

Metcon (Time)

For Time:

1000m Row

1 Minute Wall Sit

800m Row

1 Minute Wall Sit

600m Row

1 Minute Wall Sit

RX+ 20 Burpees instead of 1 minute of wall sits each round.
If you break on the wall sit, start back up at the time you left off at. Example: If i sat there for 30 seconds and had to break, i would then start at 30 seconds and finish it.

Metcon (No Measure)

Smash:

Hamstrings

Quads

Calves

Posted in Workout of the day.