WOD – April 15, 2013

***Upcoming Events***

This Friday is the Diet Challenge after party at The Rockhouse in the Venetian!

This Saturday O lifting Seminar at SinCity CrossFit West!

Sunday April 28 is the Rx Jump Rope Double Under Clinic!

Work Out of the Day

Front Squat 3-3-3-3-3

then, 

5 rounds for time of:

200m run

10 handstand pushups

Post loads and time to beyond the whiteboard.

Metcon Workout

7 rounds for time of:

200m run

15 wallballs, 20/14lbs

15 box jumps, 20″

Post time to beyond the whiteboard.

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