wod111913

CrossFit Mahwah

Aero Athletics Warm-up (No Measure)

While jogging around the gym, perform the following movements when they are called out:

-Burpees
-Sprint
-High Kicks
-High Knees
-Butt Kicks
-Arm Circles
-Over the Fence
-Tiger Knee
-Bear Crawls

Weightlifting

Push Press

20 Min to establish 3RM

Metcon (Time)

AMRAP 10:00:
5 Burpee Box Jumps (24″/20″)
5 Thrusters (100#/65#)
5 Pull-ups

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