WOD 3/7/13

Front Squat 7-7-7-7   Start at 70% of your one rep max and add weight each set


For Time:

800m Run

20 Overhead Lunges per Leg (45/25)

20 Bumper Burpees (45/25)

20 Plyo Push-ups on bumper

400m Run

15 Overhead Lunges per Leg (45/25)

15 Bumper Burpees (45/25)

15 Plyo Push-ups on bumper

200m Run

10 Overhead Lunges per Leg (45/25)

10 Bumper Burpees (45/25)

10 Plyo Push-ups on bumper


The first workout for the CrossFit Open has been announced! It looks very difficult but remember we can scale it however we need to. Also, most people won’t even get to those heavier bars so if you’re saying in your head “I can’t snatch that much” don’t worry; just see how far you can get. It’s not about finishing first it’s about improving yourself as an athlete and pushing yourself to your limit!

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