IC CrossFit – CrossFit

CrossFit Warmup (No Measure)

One 200 meter run

3 Rounds, 6 – 10 reps of each exercise

OH Squats ( Bar only)


Sit ups

Pull ups

Good Mornings

Samsons Stretch

A: 1000m Row (Time)

Max Effort 1000m Row
Buy in then continue the rest of WOD. Total Time.

B: Metcon (Time)


Pull ups

Overhead Squat (115/80)

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