W.O.D Sunday 1/7/18

CrossFit Springfield – Group WOD

General Warm Up

Bike 1 Mile

Ski 500/400m


15 Minutes of dynamic stretching, flossing and rolling.


Metcon (Weight)

24 Minute EMOM:

Record Fatbar Load Used – RX’d is 70/50lb but you may scale up or down as you wish.

•Minute 1: 10 FatBar Muscle Cleans, 70/50lb

•Minute 2: 10 FatBar Front-Racked Lunges, 70/50lb

•Minute 3: 10 FatBar Thrusters, 70/50lb

•Minute 4: 20 Jumping Pull Ups

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