WOD
We are not posting today’s workout, you will have to show up to know what the workout of the day is.
Come try CrossFit for Free… Are you new to CrossFit and want to see what the we are all about? call or e-mail us and set an appointment 859-380-4904.
At 3:30pm I ran a 5k
Time 25:26
After 45min of rest I did:
“Fight gone worst”
3 rounds for time
350 meter Row
30 Air Squats
25 KB Swings 53#
20 Wall Balls
15 Push-Ups
10 DB Thrusters 45#
5 burpee+box jumps
Time 21:43(PR)
FYI…I do not recommend to any body to run a 5k before this WOD…this Wod is killer as it is…I believe that my time can be less than 20min if I don’t wear down my self running.
“Fight Gone Worst”
3 rounds for time
350 meter Row
30 Air Squats
25 KB Swings #35
20 Wall Balls #14
15 Push-Ups
10 DB Thrusters #20
5 burpee+box jumps
Time 20:05