637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

7/23/15

July 22nd, 2015

CrossFit:

Warm Up:400m run 30/20/30

WOD(s):

(20 Min Cap)

15.14.13.12.11.10.9.8.7.6.5.4.3.2.1

Shoulder To Over Head 95/65

Burpees Box Overs

 

Rest 5 Minutes

EMOM x 6 Alternating Minutes

Max Thrusters 95/65

Max Toes To Bar

 

CrossFit Conditioning:

Warm up: Row 500m + 30/20/30

WOD(s): EMOM x 10 alt. minutes

12 Russian Swings HAP

4 Wall Walks

 

Rest 5 min

 

15 min AMRAP

20 Calorie Row

20-40′ Shuttle Sprints

20 KB Push Press 35/24

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