6/23
6/23
Warm Up
400 m Run / 500 m Row
20 GHD
20 Air Squats
15 Knee Raises
5 Inchworm with Push Up
Dynamic
WOD
1 Mile Run (2000 m Row)
2000 m Row
1 Mile Run (2000 m Row)
Challenge Group WOD
For Time
1 Mile Run
10 KBS
10 Burpees
100 m Run (to the Times box)
20 KBS
20 Burpees
200 m Run (to the stop sign & back)
30 KBS
30 Burpees
300 m Run (to the stop sign & back and then to Times box & back)
40 KBS
40 Burpees
400 m Run (2 x down & back)
1 Mile Run
Posted on Thu, June 23, 2016
by Star Spangled CrossFit