Contact Us: (540) 252-0074

150930

CCF – CrossFit

Happy Birthday Kay!

Warm-up

Daily Warmup #3 (No Measure)

High Knees

Butt Kicks

Bear Crawl (straight legs)

Frog Hop

Lunge Rotations

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2 Rounds:

25 jumping jacks

10 sit-up

5 broad jumps

SWOD

Deadlift (3-3-3-3-3)

DWOD

Metcon (Time)

RFT5:

200m – Run

5 – Box Jumps (24/20)

3 – Deadlifts (185/135)

Buy Out:

53 – Double Unders
No Singles allowed. Double Under attempts count, but do not Rx.

20 Minute Time Cap.

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3056 Dismal Hollow Rd.
Linden, VA 22642


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