CrossFit

3rd January 09 – Workout of the Day

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Sam in top form taking home the gold!!
Sam in top form taking home the gold!!

500m row
20 double unders
10 pullups
10 wallball
10 pullups
10 squats

Skill

Front squat
5-5-5

Workout of the Day

AMRAP in 15min of

10 burpees
12 swings
15 squats

Score – lift/WOD

Nick – 80/6+6situps
Rowan – 70/7+8 burpees
Gregg – 40/7+3 burpees
Tim – 87.5/7+4 swings