CrossFit WOD Saturday March 31st, 2018



Upcoming Clinics at CrossFit Reignited

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April 7th & 8th – CrossFit Level One Trainer Course

East Coast Wars
June 16th
Male/Female comp (teams of 2)
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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

WU: Reignited Coach WOD Prep (No Measure)

A: Back Squat (5 sets x 5 reps)

5 reps on the 2nd min for 10 min (5 sets)

*Build to a 5RM

B: Metcon (4 Rounds for time)

Four rounds, each for time of:

At the 0:00:

800m run (L1 = 1000m row)

40 Wall Balls 20/14# ; 10/9’ (L1 = 14/10# ; 10/9’)

*Coaches cap athletes at the 8:00

At the 10:00:

600m run (L1 = 750m row)

30 Wall Balls

*Coaches cap athletes at the 16:00

At the 18:00:

400m run (L1 = 500m row)

20 Wall Balls

*Coaches cap athletes at the 22:00

At the 24:00:

200m run (L1 = 250m row)

10 Wall Balls

Post Workout Cool down & Mobility 20 min

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