Saturday 05/12/2018

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m row

8 Bird feeders each leg

8 Gorilla walks

8 Lateral lunges

8 Windmills

8 KB swings

8 KB presses

8 Kip swings

Metcon (Time)

Fight Club Partner WOD

Buy in – 1000m row

Then…

10 Thrusters 95/65

10 Pull Ups

10 Bar Facing Burpees

15 Thrusters

15 Pull Ups

15 Bar Facing Burpees

20 Thrusters

20 Pull Ups

20 Bar Facing Burpees

25 Thrusters

25 Pull Ups

25 Bar Facing Burpees

30 Thrusters

30 Pull Ups

30 Bar Facing Burpees

Then…

Cash Out – 800m run with wallball 20/14

*30 Minute Time Cap

*All who donate will receive a fight club wod t-shirt.

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