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
20 Med. ball soccer throws
Bent over rows – 5-5-5-5-5
2000 m row
7 rounds
7 pullups
14 burpees
21 squats
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.
Post time to comments.
It’s that time of year again, so you’d better register before it’s too late! The first workout will be announced Wednesday February 22nd, 2012. After it is announced, you will have until 5 pm the following Sunday to submit your score to the CrossFit Games website. To get your score validated by us you must [...]