Alabama CrossFit WODS:

• The Grinder
• 500m row
• 100m run downhill
• 10 Thrusters 65#
• Farmers Walk Up Hill
• Cyndy 1 round
• Farmers Walk Down Hill
• 10 Tire Flip
• Carry Tire Up Hill
• Cyndy 1 round
• Carry Tire Down Hill
• Run up hill  100m
• 15 Box Jumps 20″
• 15 Wall Balls
• 500m Run

WOD #2:

• Warm Up – Dynamic
• 5 Pull Ups
• 5 Ring Dips
• 15 Sit Ups
• AMRAP for 30 Minutes

1. Revolution:

• 25m Cycle
• Ladder 5-4-3-2-1
• Ring Push Up
• Thrusters
• Heavy KB Swing

CROSS FIT LEXINGTON, KENTUCKY

• 5 rounds for time
• 500m Row
• 25 Squats
• 20 Push Press 65#