Workout of the Day

October
12
2017

Friday Funday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 9 -11am. Team Wod at 9:30am.

Warm-up

30 cal row

20 lunges

10 goblet squats

2 wall climbs

1 skin the cat

Front Squat (3 x 3 reps @ 5-10 lbs less then 3 RM last week)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

4 power snatches #95/65 mrx#75/55

8 wall ball #20/14

RX+

#115/85

30/20 wall ball 10′

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