FRIDAY WOD September 8, 2017

Coach Ron sporting the new CF580 mens shirt! Come and get yours today!

CrossFit WOD
PERFORMANCE

A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds

B.
Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (135/95 lbs)

CrossFit WOD
FITNESS

A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds

B.
Four rounds for time of:
Run 400 Meters
10 Thrusters

Weight and implement (dumbbell or barbell) are up to the athlete. Choose a combination that will allow you to complete the first set unbroken.