Workout of the Day

August
31
2017

Friday team Wod

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 9 – 11am tomorrow. Ryan T Bday Wod at 9:30am.

Metcon (Time)

5 RFT:

20 t2b

20 mb partner russian twist #20/14

150m run

20 deadlifts #185/135

20 ghd sit ups or 40 alt sit ups

Can start at any movement but must stay in order after

can split reps however you want but only 1 runs 150m

Overhead Squat (3 x 3 oh squats @ 85% 1RM)

This is opitional if you have time do it though

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