CrossFit South Rockland

Monday, April 11, 2011

Da WODs



Workout #1
Part 1
21-15-9
Power snatch
pull ups


Part 2
4 rounds of:
25 KBS
20 toes bar


Workout #2
5 rounds of:
1 minute max effort of the following
Burpees
Box jumps
MB cleans
Rest 2 minutes after each round


Workout #3
Walking lunges      50ft-100ft-50ft-100ft-50ft-100ft
One arm ring row  20-10-20-10-20-10 (R/L)

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