CrossFit South Rockland
www.AMRAPFitness.com
Wednesday, February 11, 2015
Day#31 Week#9 Speed
Warm up
Suicide complex
-Forward/ backward
-Shuffle
-Caraocia
-Sprinting
-*10 yard broad jumps*
Skill
Power swing
WOD
Reverse Tabata
-Ring dips
-KBS w/35 m/53
-Row for calories
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