Search
  • crossfitmilltown

WOD 9/7/19


Warm up x1

1. Row 400m 

2. Run lap around Samson 

3. 15 Superman’s 

4.30 sec swimmers 

5. 50ft dyno walks 

6.50ft Knee grabs 

7. 50ft spider lunge 

8. 50ft crab walk 

9. 15 good morning with Bar 

Strength: deadlifts (warm up 2 sets) 

5x3 start at 65% work to 3 rep 

For Time

1-8 (work from 1 to 8) 

Cleans 105/155

Bar Facing Burpees 


50 views

4325 NW Lake Road, Camas, WA 98607 

(360) 904-9903 or (360) 609-8380

  • Facebook Round
  • Twitter Round
  • Google Round
  • Flickr Round
  • YouTube Round