11.28.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up# 7 (No Measure)

3 Mins of Run/Rope/Row

then 2 Rds:

10 Walking Lunges

10 Hollow Rock/Superman on Rig

10 Ring Rows

10 KB Squats (light)

*Move slowly & with good form

Buy In

Your time starts now!!

50/40 Calorie Row

Metcon (Time)

21-15-9

Sumo Deadlift High Pull 75/55

Burpee

Cash Out

100 Double Unders

Your time ends now!!