CF 416 Daily – Saturday, August 9

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CF 416 Daily – Saturday, August 9

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Fight Gone Bad!

Three rounds of:
Wall-ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump, (20)
Push-press, (75/55)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Running WOD(10am)

Warm up:  Jog to Southern Linear Park. . Dynamic (broad jump / hip openers), strides, ABCs, strides

Tempo: Short hills 5sets x 5runs

Cool down: Jog back to 416 and roll out


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Rich Froning, 2014 CrossFit Games champion video

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