Workout of the Day

January
22
2018

Mixer

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Choaches choice – game time

Metcon (Time)

For Time:

2 rounds:

400m run

20 kb swings #53/35

20 wall ball #20/14

rest 5 min, then:

2 rounds:

10 deadlifts #225/155 mrx#185/135

15 cal row

20 squat jumps over barbell

rest 5 min, then:

21- 15- 9 reps of:

db cleans #50/35

over the bar burpees

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