WOD (workout of the day) Distinct Crossfit.com


OMG My Lungs Hurt!!!!!!(Reps)
Start up
Slow Slow 400M Run
1 Leg Blaster 20/20/20/10
30 KBS ( pick weight #15up)

A. Metcon
Crossfit Open 12.1 WOD
AMRAP 7
Max Burpees
(Arms must be fully extended with the jump or its a NO REP!!!!!)

Rest 5 min

B. Burner
3Rds
1 min Max Reps Hang Power Clean 95/65
1 min rest between rounds, and keep up with all rep for your total
Finisher
50 Ab Mat Situps
5 min Mobility stretch whatever tight or sore

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