Saturday Community WOD

CrossFit 611 – CrossFit

Warm-up

200m Run

Spiderman Lunges with Chest Opener

Bear Crawl

Walking Quad Stretch

Burpee Broad Jump

**Mailman Game**

Conditioning

Metcon (AMRAP – Rounds and Reps)

20:00 Partner AMRAP

300/200m Row or Ski

25 KBS

20 Sit Ups

15 Pull Ups

(Note: Alt movements)

Core

Hokey Pokey

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