CrossFit South Rockland

Tuesday, April 5, 2011

WOD's


Workout #1
Part 1:
Complete the following for time:
21-15-9
Burpees
Pull ups

Part 2:
Complete 3 rounds of:
Row 500m
50 airsquats

Workout #2
Complete the following:
21-18-15-12-9-6-3
DB cleans
Double unders
Push ups

Workout #3
Seven rounds of:
1 minute max distance run/row
1 minute max effort burpees
Rest 2 minutes

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