Search
  • crossfitmilltown

WOD 8/28/19


* 3 mins or Rowing

Warm up x2

1.50ft spider lunge 

2.50ft straight leg bear crawl 

3. 25 sec downward dog single leg calf stretch each side 

4. 12 groiners total 

5. 12 single leg deadlifts total 

6. 10 wall ball squats 14/20

7. 6 med ball cleans with wall ball 14/20

Strength: back squats (3 mins warming up) 

5x3 start @ 55% and work up to a heavy set 

For Time:

20 squat cleans 105/155

1000m Row 

60 wall balls 14/20


47 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