9.10.16 CrossFit Workout WOD Thornton Northglenn CO

Warm-up

3 Rounds-

10 Scorpion Twists

10 Scapula pushups

10 Twisting Lunges

10 Pause Air Squats (3 second  pause)

A. 4 Rounds for time-

15 Push press (115/75)

30 Air Squats

15 Pull-ups

300m Run

10 Tire Flips