WOD Fri. 7-24-09

4 Rounds for Time

400m Run
10 Thrusters
10 Pull-ups
10 Jonda Sit-ups

Olympic Lifting Workout

Back Squat
5x6

Front Squat
8x3

Overhead Press
5x10

Get it Done.

This week end we have a Seminar at CrossFit Wilmington in North Carolina.

Posted by CrossFit Chesapeake at July 24, 2009 12:00 AM
Categories: WOD

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