County Line CrossFit

Tuesday 10-4-11


400m Row
2rds
10 Pass Throughs
10 Ring Rows
10 KTE
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Power Snatch
3-3-3-3

WOD:
(using 2 stacked plates or 8 inch box)
In 4 minutes, do 400m Run, and in the remaining time do "scissors" (quick feet drills)
In 5 minutes, do 600m Run, and in the remaining time do "lateral 2-up-2-down"
In 6 minutes, do 800m Run, and in the remaining time do "step ups"
(rest 1 minute after each round)


Post Power Snatch & number of total reps of scissors,lateral 2-up-2-down, and step ups