Contact Us: (540) 252-0074

151007


CCF – CrossFit

Warm-up

Partner Plank and Sit (No Measure)

6 Rounds: Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 butterfly sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

SWOD

Deadlift (5-5-5-5-5)

DWOD

Metcon (AMRAP – Rounds and Reps)

AMRAP15

200 m Run

4-HSPU

6-Power Clean (135/95)

8-Pull Ups

Looking to get more information?

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3) Give us a call at: 540-252-0074

3056 Dismal Hollow Rd.
Linden, VA 22642