Workout of the Day

January
19
2018

Team Wod 1/20/18

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

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

Metcon (Time)

4 RFT:

400m run (can split 250m/150m)

50 alt sit ups

25 pull ups

2 rope climbs or 20 ring rows

25 ground to overhead #75/55

50 partner mb sit ups #14

can split reps however you want but must start at top or bottom and stay in order

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