CrossFit South Rockland

Thursday, August 7, 2014

Day #11 Week Week #4 Loading



Warm up
2 minutes double unders
Bucket work
P-bar complex
Net climbs
GHD sit ups
GHD back ext

Skill
Movement standards

WOD
17 minute AMRAP
20 wall ball shots w/14 m/20
200m MB run

CFE
Warm up
Loaded 1K run w/25 m/45

WOD
20 minute AMRAP
20 wall ball shots w/14 m/20
500m row
10 MB burpees w/14 m/20


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