Workout of the Day

January
28
2018

1/29/17

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Today will be last day Wod is posted on Wodify so please add info to FitChalk.

Warm-up

Coaches choice

Metcon (AMRAP – Rounds and Reps)

Amrap in 7 min:

10 cal row

15 wall ball #20/14

rest 4 min, then:

Amrap in 6 min:

10 deadlifts #185/135 mrx#155/105

15 over the bar burpees

rest 4 min, then:

Amrap in 5 min:

10 pull ups

15 kb swings #53/35
25 extra reps equals 1 round

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