FRIDAY WOD October 14, 2016

13
Oct

FRIDAY WOD October 14, 2016

15
Ready to get started with CrossFit 580 and join Livermore’s best fitness community?
CrossFit WOD
PERFORMANCE

A.
Take 15-20 minutes and build to today’s 1-RM Power Clean

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories