Contact Us: (540) 252-0074

151003


CCF – CrossFit

Warm-up

Daily Warmup #6 (No Measure)

3 Rounds:

10 Russian KBS (53/35)

10 Goblet Squats

10 Butterfly Sit-ups

DWOD

Metcon (Time)

Partner WOD 1:

-20 Box Jumps (24/20)

-20 Wall Balls (20/14)

-20 Slam Balls (30/20)

-20 Double Unders
While Partner 1 is working, Partner 2 is holding Headstand/Handstand Hold. Work can only be completed while partner is in Headstand/Handstand Hold. Both partners must complete work for each movement. *Strategy in this WOD is communication to avoid no reps*

**3x Singles for DU’s or DU attempts count but do not Rx**

DWOD

Metcon (Time)

Partner WOD 2:

*This WOD will be offset (take turns) as we only have a limited # of Tires*

-10 Tire Flips (Alternate)

-20 Tire Smashes (10 each)

-10 Burpees (must be synced together with clap at top)

Finisher

Metcon (Time)

-30 Keg Loads Over 40″ Bar

Looking to get more information?

1) Text 'begin' to CROSS (27677)
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2) Send us your information on our Contact Us page.
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3) Give us a call at: 540-252-0074

3056 Dismal Hollow Rd.
Linden, VA 22642