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03.08.17 WOD at CrossFit GBAR3

move large loads

CrossFit refresher: in this video Nicole Christensen (a flowmaster for the CrossFit HQ L1 and L2 courses) explains what it means to move “Large Loads, Long Distances and Quickly.”

WOD
5 minutes on the clock
row 500m, then
AMRAP
10 KB swings, 55/40
10 slam balls, 30/20
rest 2 min.
5 minutes on the clock
run 400m, then
AMRAP
10 slam balls, 30/20
10 goblet squats, 55/40
rest 2 min.
5 minutes on the clock
bike 15/12 cal, then
AMRAP
10 goblet squats
10 KB swings

AWOD
30 Russian twists

move large loads

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