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May 2016

Daily WOD

Monday May 2nd

Warm Up: 2 Rounds

200 M Side Skip (Alternating)

20 Tuck Jumps (Soft Landing)

50’ High Knees

50’ Butt Kickers

Mobility:  Empty Bar Clean Positions

Strength:  Clean Pull

5X3 @ 90% 1RM C&J

WOD

Every 4:00 for 4 Rounds

8 Power Cleans(135/95)

8 Front Squats (135/95)

16 Wall Balls (20/14)

200 M Run

*Score Slowest Round*

REDEEM YOUR

So What Is CrossFit?

At CrossFit Crown City you will not find the typical “globo gym” equipment. You will find pull-up bars, kettlebells, barbells, medicine balls and open space for squatting, running, jumping, climbing, lifting and throwing.