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10/9/2017

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CrossFit WOD:
For time:
800m Run
+
2 rounds:
15 Squat Clean 115/75
20 Burpees Over Bar
30 DBL DB Front Rack Lunge Steps (50/35)
+
800m Run

Burn WOD:
Station 1:
300m Run
*2:30 Cap*
rest :30 bt stations
Station 2:
AMRAP 2:30
10 DB Front Rack Walk Lunges
5 Burpees
*everyone will hit each station 4 times*