Discover why mobility & picking up heavy things will make you a more injury resistant runner starting today at noon. Only @crossfithard

Discover why mobility & picking up heavy things will make you a more injury resistant runner starting today at noon. Only @crossfithard

WOD 042917

ARE YOU COMING TO OUR RUNNING SEMINAR AT 12 TODAY?

Metcon (Reps)

Partner WOD! (AMRAP - Rounds and Reps)

20 MIN AMRAP

Two-person teams.  Alternating FULL rounds, complete the following:

8 Med Ball Clean
6 Box Jump Over
4 Burpee
2 Pull Up

20/14 WB
24/20 Box Jump

*Full open up hips for burpees. No half reps.

Out of Town WOD

1 MILE RUN THEN:
20 ROUNDS FOR TIME: 5 PUSHUPS 5 SQUATS 5 SITUPS

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