Workout of the Day – Saturday 7/16/16

16 Jul

FIRE FIT BENCH MARK #2

“5 Alarms”

100 Step-ups

20 Bag Cleans

100 Single-uners

20 Bag Squats

Rest 1 min

50 Weighted Step-ups

20 Squat Clans

50 Double-unders

20 Jumping lunges

Rest 45 sec

30 Box Jumps

10 Hang Cleans

30 Cal Row

10 Weighted Lunges

Rest 30 sec

10 Box Jumps

5 High Hang Cleans

200 m Run

10 Lunges

rest 15 sec

5 Burpee Box Jumps

2 Clean & Jerks

100 m Run

2 Clean & Jerks

CROSSFIT 323 WOD RESULTS - 7/16

CROSSFIT 323 WOD RESULTS – 7/16

 

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