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Today's WOD
The Grind
CrossFit 611 – CrossFit
Warm-up
9 Min AMRAP
200m Row
2 laps karaoke
1 lap bear crawl
1 lap duck walk
10 Air squats
1 Wall walk
Metcon (No Measure)
Tabata – Slam balls
400m Run
Metcon (No Measure)
Tabata – Wall balls
500m Row
Metcon (No Measure)
Tabata – Walking lunges
1200m Bike
Metcon (No Measure)
Tabata – Pushups
200m Run w/ plate
Metcon (No Measure)
Tabata – Athletes choice
400m Run
Core
2 Rounds
1 Minute – max reps Russian twist w/weight
100m OH Plate walk
