A. front squat x 5,5,4,4,3
B. 20 min amrap:
-farmer carry x 200
-double under x 30
-kb swing x 20
-burpee x 10
CrossFit Class Workout 11/6/14
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A. front squat x 5,5,4,4,3
B. 20 min amrap:
-farmer carry x 200
-double under x 30
-kb swing x 20
-burpee x 10
Comments are closed.
@RiptideCrossFit in Ft Lauderdale
Warm-up WOD
400 m run
40 air squats
30 sit-ups
20 push-ups
10 pull ups
Mobility and stretching
Work in pairs on this Open 2014 WOD
21-18-15-12-9-6-4
95# thrusters
Bar-facing burpees
13:51 split work with Bill
A) 83#, 113#, 133#, 138#, 143#, 153#, 2 @ 163# for extra credit. 163×2 is a PR!
B) 5 rounds, plus 100 yards farmer carry. 20# db, 35# kb