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Crossfit

The Best Workout In Pompano Beach

January 28, 2019 by arnie

CrossFit WOD, January 28, 2019

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MONDAY ( GYMNASTIC CLINIC WITH KEVIN AT 4:30)

Warm-up
Metcon (Time)
BRNG SALLY UP BACK SQUAT CHALLENGE. 55/75
EVERY TIME THE SONG SAYS "BRING SALLY DOW" YOU SQUAT DOWN AND HOLD UNTIL YOU HEAR "BRING SALLY UP" REPEAT FOR THE DURATION OF THE SONG.
REST 3 MIN

WOD

RANDY
75 POWER SNATCHES 55/75
EVERY TIME YOU DROP THE BAR
10 BURPEES + 400 MT RUN
( NO RACKING ALLOWED)
35 KNEES TO ELBOWS

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