Blog

Skill & WOD 11/27/17

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Primary Focus
Partner bike
9 minutes total calories
Switch out every 1:30 (3x each)

Strength/Skill
7 minutes to establish heavy
DB turkish getup

WOD
Start with 400 run
Then 3rft
15 KBS
100 meter Sled push (50 & back)
30 Double unders
Finish with 400 meter run
*20 min cap


Run:
400
Row 400 (if injured)

KBS
55/35
45/30
35/25 or lower

Sled push:
Empty

Double unders:
30
15
60 singles

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com