1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

WOD Monday 12-1-2014

"Strengthen Your Brothers"

WOD Monday 12-1-2014

USAW cert will be in the mail! Now back to business.

Warm up: 8min to complete – 400m run plus 5 rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

Strength: Back Squat 3×3,3×2,3×1
Perform the 3x3s with a 2 second pause at the bottom. Try to add 5 lbs to last week’s single.

WOD – 12-9-6 of:
Hang Snatch 95/65
Lateral Burpee over bar
Pullups

Don’t forget kids class at 3:30.