W.O.D. Wednesday 9/21/16

CrossFit Springfield East – Workout Of The Day

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Thruster

10 Min EMOM establish a 2 Rep Max

Metcon (Time)

30 Min Cap

300 M Run

30 KB SDHP 55/35

20 WallBalls 20/14

300 M Run

30 American Swings 55/35

20 Reverse Burpees

300 M Run

30 2-Hand KB Snatch 55/35

20 Burpees

300 M Run

30 Russian Swings 55/35

20 Medicine Ball Cleans 20/14
RX Plus: 70/55

24/14 10′

24/20 MBCLN