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:startwod:

Warm Up

Mobility and Line Drills

Strength Workout (15 min cap)

Push Press 5 – 5 – 5
rest 5 minute then:

Conditioning Workout
1000 Meter Row, 10 KB Swings, 2 Burpees
800 Meter Row,  8 KB Swings, 4 Burpees
600 Meter Row,  6 KB Swings, 6 Burpees
400 Meter Row,  4 KB Swings, 8 Burpees
200 Meter Row,  2 KB Swings, 10 Burpees
Compare your score to 10-14-2009, 11-01-10 or 12-10-10

Cool Down

Band Stretch

:endwod:

 

 

CrossFit Affliction – CrossFit Fort Lauderdale from Jorge Cruz on Vimeo.

Steven