Workout of the Day

September
29
2015

Rock of Ages

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up 7 (No Measure)

400 Meter Row/Run

3 Wall Climbs

10 Knees to Elbows

5 Push Ups

30 Mountain Climbers

Back Squat (3 sets of 6 reps (80% of 1 RM))

Metcon (AMRAP – Reps)

AMRAP in 3 min:

2 for 1 wall balls #20/14

push press #95/65

slam balls #30/20

kb thrusters #35/26

oh alt plate lunges #45/35

rest 1 min between each

can start at any station but must stay in order after

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