“wednesday 3.12.14”

So proud of our CrossFit Route 1 athletes, you guys have been putting so 110% on all the open wods. Keep up the hard work we still have three more to crush.

Warm-up:

          dynamic

Skill:

           double unders/rope climb

Strength:

        back squat: 4x8 @ 65%

        rope climb: 3x2 or practice

WOD:

         5 amrap

        ME wall ball every 10 do 5 burpees

rest 5 min

         5 amrap

         ME double unders every 50 do 5 burpees

"I'm a fitness whore, I don't care how you feel, only about performance."


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