3.16.17 CROSSFIT WORKOUT WOD THORNTON NORTHGLENN CO

By 03/15/2017 wod
crossfit4

Thursday

Warm up

3 minute bike

3 minute

5 KettleBell swings

6 KettleBell lunges

7 KettleBell Push press

3 minute shuttle run

 

 

Hang Squat clean + high hang squat clean
5×3 build up to a moderate weight
then
With the weight that you end with or more
front squat 5×3

w/ 3 sec pause in the bottom

  

Conditioning

5 rounds (NFT)

25/20 Cal row

-2min rest-

 

Athletes note:

These are meant to be all out sprints and trying to either beat your previous time or keep the same time.

 

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