W.O.D Monday 10/9/17

CrossFit Springfield – Group WOD

FatBar Front Rack Lunges (*4 x 12 steps)

Alternate lags. Step Forward and back to balance.
*After each set perform 15/12 Cal Ski Erg. Keep Fatbar FRack lunge weight light to moderate and maintain perfect technique.

Metcon (Time)

Buy In – Run 600m

3 Rds:

10 FatBar Deadlift, 110/75lb (FB weighs 20lb)

10 FatBar Hang Cleans, 110/75lb

10 FatBar Front Rack Lunges, 110/75lb

10 FatBar Shoulder to OH, 110/75lb

Buy Out – Row 300m

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