CROSSFIT FORT KNOX
FORGING ELITE ARMORED FITNESS
Gammon Physical Fitness Center
850 Radio Street
Fort Knox, Kentucky
CrossFit is constantly varied, functional movements, executed at (relative) high intensity.
Weekly Warm Up (10-15 mins)
Friday, 22 October 2010
WOD (On Ramp Class)
10!
Wall Balls
Push Ups
Jumping Pull Ups
WOD (Regular Class)
"Car Bomb"
21-15-9
Chest to Bar Pull Ups
Box Jumps 24"
OR
"Zipperhead"
1 Round for time:
20 Burpees
30 Power Cleans (135,95)
40 Double Unders
500 meter row
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