WOD – April 17, 2013

  ***Upcoming Events***

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

This Saturday Olympic lifting Seminar at SinCity CrossFit West!

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

Work Out of the Day

“Cliffhanger” 

As many rounds as possible in 20 minutes of:

15 box jumps, 24/20″

10 toes to bar

5 burpees

1 rope climb, 15ft

Post rounds completed to beyond the whiteboard.

Metcon Workout

For time:

-800m run

10 rounds of-

7 kb swings, 53/35lbs

15 situps

-800m run

Post time to beyond the whiteboard.

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