WOD – April 19, 2013

 Tonight is the Diet Challenge after party at The Rockhouse in the Venetian!  Click the featured link above for more details.

There will be no 730pm workouts this tonight!

  ***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

“Slam Dunk” 

5 rounds for time of:

400m run

21 burpee ball slams, 40/20lbs

Post time to beyond the whiteboard.

Metcon Workout

As many rounds as possible in 25 minutes of:

5 box jumps, 20″

10 pushups

20 walking lunges

100m run

Post rounds to beyond the whiteboard.

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