CrossFit South Rockland

Monday, January 17, 2011

Weekly WODs

Workout #1
25 minute AMRAP
Complete 3 rounds of "Cindy"
5 pull ups
10 push ups
15 air squats
Then 10 hang squat cleans

Workout #2
Complete 5 rounds of:
1 minute at each station
Prowler suicides
Air squats
Rest 2 minutes after completion of each round

Workout #3
Complete the following:
Pull ups/ jump lunges/ push ups
21/18/15/12/9/6/3 reps scheme

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