CrossFit Journal: The Performance-Based Lifestyle Resource

WOD

Thursday, October 30, 2014

Published by on October 30, 2014 5:00 am

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

Spend 15 minutes practicing Spartan Race obstacles.

Conditioning

3: Metcon (3 Rounds for time)

2 rounds

800m Run with 20/14# Med. Ball (or sandbag, if not enough medballs)

– rest 2:00 after each run

then…

800m Run (no med ball)

Level 1:

400 meter run instead of 800

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