CFRE WOD 6/15/15

Jun 14th, 2015

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Category: WOD

CFRE WOD 6/15/15

CrossFit Rugged Edge – CrossFit

Happy Birthday Michael Miguel!!!

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Mighty Mowgli Version 2 (Time)

For Time: Buy in with 21 CAL Row! Then Complete 3 Rounds of the the following: 6 Pullup (Muscle Ups for RXplus), 15 Thrusters (95, 65), 94 Double Unders (triple the number for singles), 15 Burpee Box Jump Overs (24, 20), 6 Rope Climbs. As the clock runs, on minutes 6, minute 15, minute 21, etc… stop what you are doing and complete 21 WBS (20, 14). You will do this until you’ve completed all 3 rounds. After the 3 rounds are completed, you will buy out with 21 CAL Row.

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