18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

MFAH

May 16, 2014

crossfit-930x300Pre WOD

Wattage Step Test

Tabatas first 20 sec. Row your BW in wattage.

Up your BW by 10% every 20 sec. for 8 intervals.

WOD

10 rounds

1 Power Clean 135/95

3 Hang Squat Cleans

2 S2OH

Run 100m

Post WOD

Max Flexed Arm Hang

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text