10/7/16
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4 rounds
60 sec AMRAP tire flips.
Rest as needed between rounds.
Goal is 8-12 flips per round. Adjust weight accordingly.
7 rounds
Barbell curls x 10
Barbell rollouts x 10
Mobility post WOD
Search CrossFit WOD
- Abmat Situp 10
- Air Squat 19
- American KB swing 19
- Assault bike 58
- Back Squat 38
- Backward sled drag 1
- Bear Complex 4
- Bear Crawl 7
- Bench Press 34
- Box Jump 57
- Burpee 121
- Clean and Jerk 20
- Coach's Corner 1
- Core work 46
- Crossfit 67
- Curls 4
- DB Bench 6
- DB Curl 5
- DB Front Raise 5
- DB Lateral Raise 6
- DB Row 11
- DB Snatch 11
- DB Strict Press 6
- DB curls 4
- Daily WODs 2
- Deadlift 54
- Dips 26
- Double Unders 60
- Front Squat 12
- Goblet squats 4
- Ground to Overhead 3
- HSPU 30
- Heavy Carry 28
- KB Clean 5
- KB Snatch 10
- KB Swings 47
- KB Taters 3
- KB Thruster 2
- Keg 2
- Log 1
- Lunges 10
- Mobility 28
- Monkey Bars 7
- Muscle Ups 20
- Overhead Lunge 12
- Overhead hold 2
- Peg board 3
- Power Clean 36
- Press 13
- Pullups 114