Friday, 12 May WOD

Announcements

Coach Nick is moving the end of the month and we are throwing him a “Nick Bro Tank” WOD Weds, 24th 6pm and Taco Bar after wod. Come throw down with him to send him off in style.

CrossFit Low Oxygen – Group WOD

Warm-up

12 Min Coaches Choice Front Squat/ Row Warm up

Weightlifting

Front Squat (3-3-3-3-3)

Metcon

Metcon (Calories)

8 ROUNDS:

Row 20 Secs

-Rest 40 Secs

D ball Slams 20 Secs

-Rest 40 Secs

Air squats 20 Secs

-Rest 40 Sec

* record total Cals Rower

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