Skill: :5 Max double unders
WOD: 2 Rounds
250m Row
20 Back Squat 135/83
150m Run
10 Front Squat 135/83
Finish with 50 GHD sit ups and 50 GHD Hip ext
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April 23, 2012
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Getting Started
New athletes at CrossFit Flood are required to participate in Intro Sessions to learn the philosophy and core movements of CrossFit. We typically do these over Five 1 hour sessions.
Intro Sessions are $200
Email CrossFitFlood@yahoo.com to schedule yours today!
Upcoming Events
Free Saturday WODs
Every Saturday starting at 9am
If you want to try out CrossFit, or just come and see a workout, this is a great opportunity and we would love to have you. You do not need to be a member or RSVP, just show up ready to sweat.
GYM WILL BE CLOSED ON JULY 14, 2012
45/f
2 double unders...
WOD: 9::06 Rx
Posted by: Debra F. | April 23, 2012 at 09:53 PM