FIT 8/09/2017

Posted on August 9, 2017 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (3 Rounds for time)

Partner WOD, on a Running Clock For Time

From minutes 0:00 – 10:00,

3 Rounds

10 Hang Full Cleans, 165/115#

20 HSPU

30 Cal Row

From minutes 10:01-20:00,

3 Rounds

10 STOH, 165/115#

20 Burpees

30 Cal Bike

From minutes 20:01-30:00,

3 Rounds

10 Muscle Ups

20 KB Swings, 2.0/1.5 pood

300m Relay Run
Score is time it took to complete each station. Wodify scoring option is “3 rounds for time” aka stations.

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