WOD 3/14/17

PRE CLASS WARM UP

500m Row, Then:

2 Rounds:

10 Sn. Grip Deadlifts (45/35)
12 Sn. Grip Push Press
15 Overhead Squats

OLYMPIC LIFTING

10m EMOM

3 Snatches

*Start light!!! *

METCON

3 Rounds

500m Row
12 Deadlifts (155/135)
21 Box Jumps

 

ADVANCED

“Christine”

3 Rounds

500m Row
12 Deadlifts (bodyweight)
21 Box Jumps

POST CLASS

Coach Led Banded Stretching


CrossFit Centurion Programming

For the benefit of our athletes, we want all of you to have an understanding of our programming and the concept behind it. So, grab yourself a cup of coffee, click the link below, and burn the next few minutes educating yourself on why we do what we do, and what it means for you!

TRUST THE PROCESS!