http://southhallcrossfit.com/wod/keep-running/
Keep Running
October 10, 2018

South Hall CrossFit – CrossFit

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Warm-up

Line Drills (No Measure)

200m Run/Row

Quad Stretch

Knee to Chest

Punter Swings

Knuckle Drags

Lateral Lunge

Piriformis Stretch

Walking Samson

Walking Spidermans

Inchworm

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance
Review

Power Clean

Burpee w/ feet moving together

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Power Cleans

5 Burpees over the bar

E3MOM starting @ 0:00

200m Run
RX – 135/95

RX+ – 165/110

*Start where you left off

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