WOD 7/4/09

Happy Fourth of July!

If you are up for it, go ahead and workout. Do something a little easier than the past few WOD’s or work on some specific skills and drills or some light Oly lifting. Or better yet, hang out with the fam, drink a cold one and eat some grilled meat while watching the fireworks! Enjoy!

For those in the CFC house, Coach Allison will be dishing out some  CrossFit  love for the morning group.

“Renegade Manmakers”



Knees to Elbows

Manmakers are basically a burpee with DB’s in hand. Drop down, push up, row left, row right, stand up, clean and press the weight for one rep. Go again… More fun than shooting bottle rockets at cop cars!

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