CrossFit South Rockland

Wednesday, May 1, 2013

Day #17 Wednesday Week#9 Speed

Warm up
400m run
Bear crawl
Crab walk
Toes to bar

DB snatch & rope climbs

4 rounds of 30 seconds max effort followed by 1 minute rest:
·      DB snatch
·      Burpees
·      Rope climbs

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