021519 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

3 RDS

6 primal pull throughs

6 PVC pass throughs

6 lateral lunges with PVS in OHS position

6 wall facing squats with toes to wall and hands up

6 samson stretch

Metcon

Metcon (AMRAP – Rounds)

10 min EMOM

5 Deadlifts 185/135

5 Bar facing Burpees

Metcon (Time)

For time

400M run

3 Rounds

10 DB Step Ups 50/35

10 Ring rows

2 Rounds

30 Wall balls

12 Alt DB Snatch

1 Round

50′ Front rack DB lunge

20 Push ups

50′ Front rack DB lunge

20 Push ups

Categories: WOD

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