Thursday, October 13, 2011

River North Crossfit


I have been training at Atlas Crossfit when I have been in Chicago but noticed a new box River North Crossfit.   I checked out the WODs and saw that RNCF had a better wod for me as it included a strength element.

Warm Up

500m Row
line drills - bounds, but kicks, lunges etc...


Strength 
DEADLIFT 5 X 5 X 5 X 5 X 5

135 (10) Warm Up
225
255
275
305
325


WOD:  10 – 8- 6 – 4 – 2
  • SNATCH (95/65)
  • TOES TO BAR
  • FRONT SQUAT (95/65)
  • BURPEE 
Total Time: 7:08

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