12232015

Our Town CrossFit – CrossFit

Base Line Warm Up (No Measure)

2 Rounds

500 M Row

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Air Squats

Deadlift (60% of 1 Rep Max)

Deadlift (60% + 10 lbs)

Deadlift (60% + 20 lbs)

Deadlift (60% + 30 lbs)

Deadlift (60% + 40 lbs)

Deadlift (60% + 50 lbs)

Metcon (Calories)

Partner WOD – 15 Minutes

15 Calorie Row (alternate)

*while partner 1 is rowing partner 2 completes walking KB lunges (2 x 35/26)

*partner can only row while the other partner is lunging

Posted in Workouts
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