TODAY'S W.O.D:

8AM: Clean Complex with the Push Jerk

9AM: 
Complete as many rounds/reps as possible in 25 minutes of:
Buy-in: 50 Box Jumps then...
3 Bent Over Rows (LTBD)
3/leg, Front Rack Stationary Lunges (LTBD)
10 - 10 meter Shuttle Runs
6 BOR
6/leg FRSL
10 - 10 meter Shuttle Runs
9 BOR
9/leg FRSL
10 - 10 meter Shuttle Runs
continue with 12/12, 15/15, 18/18.....until time runs out.

Post rounds/reps to Members Area.

CLICK TO REGISTER FOR THE CROSSFIT FREDERICK COMPETITION

CLICK TO REGISTER FOR THE CROSSFIT FREDERICK COMPETITION

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