Start
20 Med. ball soccer throws
Lift
Bent over rows – 5-5-5-5-5
WOD 1
2000 m row
‘Winner Winner Chicken Dinner’
7 rounds
7 pullups
14 burpees
21 squats
Posts Tagged ‘med ball’
Steel City CrossFit WOD
admin
Mar 11
|14:57
Steel City CrossFit WOD – Dec 29/09
admin
Dec 30
|09:24
Steel City CrossFit Hamilton WOD
Warmup:
3 rounds of:
10 shoulder openers
Samson stretch – 3- secs each side
Stretch quads and hamstrings
Then:
15-9-6 of
Med ball cleans
Push ups
Tuck jumps
WOD:
3 rounds of the following for time:
30 box jumps
30 Push press
800 m Row.
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