CFRE WOD 7/13/15

Jul 12th, 2015

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Category: WOD

CFRE WOD 7/13/15


CrossFit Rugged Edge – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Back Squat (10@55, 3@65, 3@70, 3@75, 3@80)

Metcon 7/13/15 (Time)

For Time: 21-15-9 reps of KBS (53, 35), Alternating KB Stationary Lunges (53, 35)(1 rep is 1 rep), T2B.

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