CrossFit Asheville

Happy birthday Coach Corey!

WOD:With a continuously running clock, each round starts at the 5 minute mark:

Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run.

Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run.

Round 3: Same as Round 1

Round 4: Same as Round 2

Round 5: Same as [...]

The start of Sunday's "Dr. Freckles" WOD.

Strength/Skill Work Overhead squat: Work towards a new 5RM

WOD

400m run

10,9,8,7,6,5,4,3,2,1

Dumbbell Push-press (45lbs/25lbs)

Push-ups

Squats

400m run

For time.

(Run at the very beginning and the very [...]