Gun show

Posted: 07/30/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

Row 500m

20 lunges (hold bottom for 2 seconds)

5 knees to elbows

10 inch worms

5 knees to elbows

WOD 

7 rounds for time

Run 200m

1 Rope climb

10 KBS 53/35

Gun show

3 super sets (no rest after first movement)

12 barbell curls

12 band tricep push downs

rest 90 seconds

 

 

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