Sunday WOD{11/22/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

Coach-led Down and Backs

3 X 10 each leg single leg lunge

3 X 10 strict push-ups

Metcon

Metcon (Time)

3 rounds for time:

250 m row

100 ft Bear Crawl

*8 min cap

Metcon (Time)

3 rounds for time:

200 m run

1 minute hang from pull-up bar

*8 min cap

Cash-Out

1000m Row (Time)

Max Effort 1000m Row

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