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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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 [...]