Thursday, March 20, 2014

Don't forget to watch the live announcement of 14.4 at 8:00 p.m. tonight on the CrossFit Games website!!!


Erica with a hitting a nice front squat!!

Arm/Leg Swings
Run 250m
2 rounds of:
10 Push-ups
15 Banded Shoulder Dislocates
20 Walking Lunge
             
WOD
Teams of 3:
Row 7k (Rx+ = Row 10k)
One athlete working at a time.  Switch every 250m. Athletes must complete 5 Burpees before returning to the rower.

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