Daily Archives: January 14, 2011

January 14, 2011 · 5:28 pm

Today at Crossfit 1-14

Standard Warm Up-

Row 500 m then 2 rounds of:

  • 10 squats
  • 10 jumping pulls up
  • 10 Push Ups
  • 10 Supermans
  • 10 Sit Ups

WOD

4 rounds for time:

  • Row 500m
  • 25 Med Ball Cleans (m:20lb,f:14lb)

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