Gammon Physical Fitness Center
850 Radio Street
Fort Knox, Kentucky
CrossFit is constantly varied, functional movements, executed at (relative) high intensity.

Monday, 15 November 2010

WOD (Intermediate)

As many rounds as possible in 20 minutes:

20 Push Jerks (55W & 95M)
20 Double Unders ( 0r 60 jump ropes)
20 KB Swings (20W & 35M)

WOD (Advanced)

20 Push Jerks (65W & 115M)
40 Double Unders (or 120 jump ropes)
20 KB Swings (30W & 53M)

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