SATURDAY TEAM WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY (10 MINUTES)

THEN…

100 METER RUN

10 RING ROWS

200 METER RUN

20 SIT UPS

300 METER RUN

30 MOUNTAIN CLIMBERS (EACH SIDE)

Metcon

Metcon (Time)

TIME CAP OF 30 MINUTES

IN TEAMS OF 2

100 RING ROWS/PULL UPS

400 METER RUN (PARTNERS RUN TOGETHER)

100 BOX JUMPS (24/20)

600 METER RUN(PARTNERS RUN TOGETHER)

100 RUSSIAN SWINGS (55/35)

800 METER RUN(PARTNERS RUN TOGETHER

100 GOBLET SQUATS (55/35)

*IF YOUR TEAM COMPLETES THE WOD COMPILE AS MANY BURPEES AS A TEAM UNTIL CAP IS HIT*

Categories: WOD

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