03/09/2017


IC CrossFit – CrossFit

17.3 tonight . See what our WOD IS FOR FRIDAY. YouTube has it live, watch at the box too.
ROM WOD if time permits

Warm-up

KB Warmup (No Measure)

Metcon (Time)

3 RFT. KB 55/35

5/5 Single arm swing ( Russian)

5/5 Clean

5/5 Snatch

5/5 Front Rack Squat

20 KB sit ups with press
All movements are done 5 on Right 5 on Left. Them move to next movement.