Blog
09
11
2013

WOD 11.09.13

Speed:
Prowler sled, 20 yards x5, 225/155

WOD:
AMRAP in 15 minutes of:
10 ring push-ups
10 power cleans, 115/75lbs
20 lateral bar hops

Post rounds to comments.

CrossFit Ruck
Warm Up
30/20/30

APFT Pushup + Situp work (2 minutes each)

5 RFT (w/ ruck or vest)
20m overhead walking lunge (50# medball)
10 pull-ups
20m burpee medball heave (50#)
20 squats

800m x3 – 6:00 per rnd, rest remainder

Ruck

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